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Jet lag is a condition that commonly affects travellers who fly across several times zones on a plane, due to changes in the circadian rhythm and the body’s natural body clock. Although the absolute prevention of jet lag is not possible, the effects of the condition can be reduced with the implementation of specific techniques.
As a general rule, symptoms of jet lag are more profound when more time zones are traversed, and when an individual travels from west to east. However, anyone can experience jet lag and some individual notice the effects even when short distances are travelled.
The following techniques can help to reduce symptoms of jet lag when implemented before the flight across international time zones.
The following techniques can help to reduce symptoms of jet lag when implemented during the flight across international time zones.
The following techniques can help to reduce symptoms of jet lag after the flight across international time zones.
Melatonin is sometimes recommended as a nutritional supplement to prevent jet lag, due to its action on the circadian rhythm of the body. However, the evidence to support this recommendation in practice is controversial.
The effect of melatonin has been well established by scientific research, which supports its use in the prevention of jet lag and recognises it as safe with minimal side effects. However, many commercially available products that contain melatonin do not undergo adequate quality control testing and contaminants have been identified in some products.
Melatonin is likely to offer a benefit for travellers moving across five or more time zones. The positive effects are likely to be more noticeable when travelling east.
For short trips that span less than three days in the destination country, it is usually preferable to allow the body to remain on the home country time, as there is insufficient time to adjust.