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Jet Lag and Travel Fatigue

People often speak of having jet lag even on short trips. Jet lag usually occurs when traveling across five or more time zones. Recovery may take 3-5 days. It is due to the body’s natural clock (circadian rhythm) not being able to keep up with the change in time zones. Jet lag is characterized by insomnia and daytime sleepiness. Some people also experience dysphoria, decreased physical performance, difficulty with thinking or gastrointestinal disturbances.

fatigued woman yawning

Travel fatigue is different than jet lag as it occurs even on short trips. The fatigue comes from prolonged immobility, irregular sleep and eating patterns and dehydration. Travel fatigue and jet lag may both occur.

Light is a key factor in maintaining our body clocks. The pineal gland, which is adjacent to the optic nerve in our brain, secretes melatonin which keeps the body in a regular rhythm. The ordinary circadian rhythm is approximately 25 hours. Since we use 24 hour clocks, the day/night cycle is entrained by light. Without light cues we would operate on a 25 hour schedule.

Timing light exposure therefore helps to improve jet lag (see chart below). This with or without taking melatonin may decrease symptoms. Other options include ensuring optimal length and timing of sleep and sometimes prescription medications. Short daytime naps may be helpful, but care should be taken not to sleep for more than 30-60 minutes lest the insomnia will be worse.

Jet Lag Timing chart

Traveling east is harder on our system then traveling west. When going more than eight time zones it is helpful to get light exposure in the morning if traveling east and in the evening when traveling west. However, some experts recommend treating as if going westward when moving across more than eight time zones as the timing of light exposure may confuse the body between dawn and dusk. Westward travel causes the body clock to advance 92 minutes later each day while eastward travel moves the body clock 57 minutes earlier.


“When going more than eight time zones it is helpful to get light exposure in the morning if traveling east and in the evening when traveling west.”


The optimal dose of melatonin is uncertain, but some recommend taking 5 mg at bedtime if going east and 0.5 mg late at night if going west. Using prescription medication may help, but the risk is amnesia, confusion, hangover during the day, and increased risk of blood clots due to immobility. Caffeine may help with wakefulness, but it can also worsen insomnia at night. Some people promote eating a high protein diet for breakfast and a high carbohydrate diet for dinner to improve jet lag, but this is unproven. Promoting exercise for jet lag is also uncertain, but there is little potential for harm with this strategy.

Jet lag and travel fatigue seem to be a small price to pay for the richness of experience traveling to new surroundings. These suggestions should help to maximize the experience.

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