Jet Lag: Alternative treatment
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More about Jet Lag:
Definition Causes and symptoms Treatment Alternative treatment Prognosis Prevention Resources |
Exposure to bright morning sunlight cures jet lag after a few days in most people. A few will have prolonged sleep phase difficulties. For these, there is a curious treatment that has achieved success. By forcing one's self into a 27 hour day, complete with the appropriate stimulation from bright light, all the errant chemical cycles will be able to catch up during one week.
When selecting an international flight, individuals should try to arrange an early evening arrival in their destination city. When an individual is traveling to a destination in the east, he or she can try going to bed and waking up a few hours earlier several days before their flight. If travel is to the west, going to bed and waking up later than usual can help the body start to adjust to the upcoming time change.
The following precautions taken during an international flight can help to limit or prevent jet lag:
- Stay hydrated. Drink plenty of water and juices to prevent dehydration. Beverages and foods with caffeine should be avoided because of their stimulant properties. Alcohol should also be avoided.
- Stretch and walk. As much movement as possible during a flight helps circulation, which moves nutrients and waste through the body and aids in elimination.
- Stay on time. Set watches and clocks ahead to the time in the destination city to start adjusting to the change.
- Sleep smart. Draw the shade and sleep during the evening hours in the destination city, even if it is still daylight outside of the airplane. Earplugs and sleep masks may be helpful in blocking noise and light. Many airlines provide these items on international flights.
- Dress comfortably. Wear or bring comfortable clothes and slippers that will make sleeping during the flight easier.
Once arriving in their destination city, individuals should spend as much time outdoors in the sunlight as possible during the day to reset their internal clock and lessen the symptoms of jet lag. Bedtime should be postponed until at least 10 P.M., with no daytime naps. If a daytime nap is absolutely necessary, it should be limited to no more than two hours.
To promote a restful sleeping environment in a hotel setting, individuals should request that the hotel desk hold all phone calls. Because sleeping in too late can also prolong jet lag, an early wake up call should be requested if an alarm clock is not available. If the hotel room is noisy, a portable white noise machine can help to block outside traffic and hallway noises. A room air conditioner or fan can serve the same purpose. The temperature in the room should also be adjusted for sleeping comfort.
All antioxidants help to decrease the effects of jet lag. Extra doses of vitamins A, C, and E, as well as zinc and selenium, two days before and two days after a flight help to alleviate jet lag. Melatonin, a hormone which helps to regulate circadian rhythms, can also help to combat jet lag. Melatonin is available as an over-thecounter supplement in most health food stores and pharmacies, but no more than 3 mg should be used in a 24-hour period.
If weather prevents an individual from spending time in the sunlight, light therapy may be beneficial in decreasing jet lag symptoms. Light therapy, or phototherapy, uses a device called a light box, which contains a set of fluorescent or incandescent lights in front of a reflector. Typically, the patient sits for 30 minutes next to a 10,000-lux box (which is about 50 times as bright as an ordinary indoor light). Light therapy is safe for most people, but those with eye diseases should consult a healthcare professional before undergoing the treatment.
— Paula Ford-Martin
