Jet lag is a disturbance of the sleep-wake cycle triggered by travel across time zones
What are the symptoms of jet lag?
Jet lag causes a combination of symptoms, including daytime sleepiness, disorientation, poor concentration, fatigue, gastrointestinal discomfort, headaches, difficulty falling asleep, and frequent waking from sleep. The symptoms can last from a day to a week or longer, depending on the person and the number of time zones crossed.
Nutritional supplements that may be helpful
Melatonin is a natural hormone that regulates the human biological clock and may be helpful in relieving symptoms of jet lag, according to some, though not all, double-blind studies. One double-blind trial, involving international flight crew members, found that melatonin supplementation was helpful when started after arriving at the destination but not when started three days before leaving.
Another double-blind study compared various amounts and forms of melatonin taken at bedtime for four days after the flight by people who travelled through six to eight time zones. Fast-release melatonin supplements were found to be more effective than the controlled-release supplements.
A 5 mg and 0.5 mg fast-release melatonin were almost equally effective for improving sleep quality, time it took to fall asleep, and daytime sleepiness.
Photo by Shoval Zonnis
