Jet Lag Disorder – Diagnosis and Treatment
Diagnosis
Jet Lag Disorder is typically diagnosed based on clinical symptoms and travel history. There is no specific laboratory test to confirm jet lag, so doctors rely on patient reports and patterns of sleep disruption. Diagnosis may include:
- Sleep and Travel History: Doctors ask about the number of time zones crossed, travel direction, sleep schedule changes, and symptoms such as daytime fatigue, insomnia, or cognitive disturbances.
- Symptom Timing and Duration: Jet lag is suspected if symptoms appear after air travel across at least two time zones and improve within a few days.
- Sleep Diaries or Questionnaires: Patients may be asked to track sleep and wake times, fatigue levels, or mood changes for a few days before and after travel.
- Actigraphy (If Needed): In some cases, a wrist-worn device may be used to measure sleep-wake patterns and confirm circadian rhythm disruption—especially if symptoms persist or mimic other sleep disorders.
Doctors typically rule out other causes of insomnia or fatigue, such as shift work sleep disorder, chronic insomnia, anxiety, or travel-related stress.
Treatment
Adjusting to New Time Zones with Bright Light
Light exposure helps reset your internal sleep rhythm after travel. Light therapy uses artificial light that imitates sunlight.
You can use a light box, a special lamp, or a wearable visor. Sit near a bright light for a set time in the morning or evening, depending on your travel direction.
Travelers who do not get much daylight abroad often find light therapy useful. This method supports waking up at local times and falling asleep at the right hour.
You need to use light therapy consistently to see benefits. Devices come in different forms for use at home or while traveling.
| Light Therapy Devices | Description |
|---|---|
| Light Box | Sits on a table or desk |
| Desk Lamp | Positioned near the workspace |
| Wearable Light Visor | Worn on the head |
Medicine Options for Jet Lag Symptom Relief
Doctors may recommend short-term use of medications to help manage sleep disturbances related to jet lag, especially for individuals who need to adjust quickly to a new time zone.
- Nonbenzodiazepine Sleep Aids: These medications are prescribed to help with falling asleep and staying asleep during circadian disruption. They are often used for short periods and work by calming brain activity. This class is typically reserved for adults with significant jet lag symptoms.
- Benzodiazepine Sedatives: These prescription drugs can promote relaxation and reduce sleep latency. They may be considered for temporary use in select cases of severe jet lag but are not recommended for routine or long-term use due to the risk of dependence and side effects.
- Over-the-counter Melatonin Supplements: Melatonin is a hormone that helps regulate the sleep-wake cycle. Non-prescription melatonin may help the body adjust to a new time zone by signaling when it’s time to sleep. Proper timing and dosing are important for effectiveness, so it’s best to consult a healthcare provider before use.
Doctors usually prescribe sleep medicine for a short time. They often limit these medicines to people who have not found relief from other treatments.
Rare side effects include confusion, memory issues, or grogginess. In some cases, doctors use other medicines—such as modafinil—to help with daytime sleepiness.
Everyday Strategies and Home Tips
Using Natural Light to Adjust to New Time Zones
Sunlight exposure helps your internal clock adjust after traveling across time zones. Sunlight sets and resets your circadian rhythm.
Getting sunlight at the right time can lower jet lag symptoms like tiredness and trouble focusing.
Before the Trip: If you are heading east, start getting morning light a few days before leaving. Wake up and go to sleep an hour earlier each day and spend at least an hour in sunlight.
- At the Destination: After traveling east over three to five time zones, avoid bright sunlight very early in the morning. Aim for several hours of sun exposure in the late morning. For westbound journeys, get sun exposure in the early afternoon. Wear sunglasses in the morning or use window coverings at night to block unwanted light.
Combine outdoor light with walking or light exercise to help your biological clock catch up faster. Adjust sunlight exposure by small amounts each day before and after arrival to speed up recovery from jet lag.
Sunlight and Symptoms Table
| Sun Exposure Time | Effect on Circadian Rhythm | Jet Lag Symptoms |
|---|---|---|
| Morning light | Adapts to earlier time | Reduces fatigue, loss of appetite |
| Late morning/early afternoon | Adapts to later time | Improves alertness, decreases difficulty concentrating |
Managing Caffeine Intake
Caffeinated drinks like coffee and some soft drinks can help ease tiredness after crossing several time zones. Caffeine boosts alertness and reduces sleepiness.
Tips for using caffeine wisely:
- Avoid caffeine after midday to prevent sleep problems at night.
- Drink water with caffeinated beverages to stay hydrated and avoid making jet lag symptoms worse.
Proper timing and moderate amounts of caffeine help you stay awake on a new schedule. Drinking too much or too late can make it harder to fall or stay asleep.
Balancing caffeine with water helps manage thirst and supports your body as it adjusts.
Other Therapy Options
Melatonin can help ease jet lag. This natural substance signals to your body that it is time to rest. Melatonin is especially useful after long flights when your sleep schedule changes.
How to use melatonin:
- For Eastbound Travel: Take melatonin each night in the new time zone until you adjust.
- For Westbound Travel: Take melatonin in the morning in the new time zone until your rhythm resets.
- Take melatonin about 30 minutes before you plan to sleep.
| Dosage | Effectiveness |
|---|---|
| 0.5 mg | Often effective |
| 5 mg or more | May make falling asleep easier |
Both low and high doses can work, but larger doses might help you fall asleep faster.
Possible side effects are uncommon but may include:
- Dizziness
- Headaches
- Daytime tiredness
- Less appetite
- Feeling sick or confused
Do not mix alcohol with melatonin. Discuss timing and dosage with a healthcare provider to avoid any issues.
Additional Approaches That Might Help
Exercise may help reduce tiredness from jet lag. People can also try herbal supplements or other natural products.
Important Reminders:
- Check with a healthcare provider before starting new remedies.
- Some herbal supplements can interact with medicines or cause side effects.
