Jet lag refers to a collection of symptoms that occur in the days after flight across three or more time zones. The symptoms include headache, irritability, daytime sleepiness, difficulty sleeping at night, poor mental and physical performance, and poor gastrointestinal function. Sumptoms are primarily caused by the mismatch between the circadian system, or internal body clock, which is synchronized to time cues in the departure time zone and the desired timing of sleep and wake, which are typically synchronized to time cues in the destination time zone.
Please find here a recent manuscript by Roach/Sargent that presents recommendations on how to minimize jet lag using judiciously timed light exposure/avoidance and ingestion of exogenous melatonin, to facilitate adaptation of the circadian system to a new time zone. The recommendations are based on the latest information regarding the effects of light and melatonin on the human circadian system.
Welcome also to read our Jeppesen-authored information sheet on how to best deal with eastward transitions, found via this link.
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