Which Jet Lag Remedies Work?
Being cooped up during a long flight in a cramped plane can be difficult enough. But sleep issues can make it worse. I have traveled to many areas throughout the world myself, and picked up all sorts of travel tips and jet lag remedies. Here are some of the best we’ve found. Plan your pre-trip sleep -- You may be aware of the term “circadian rhythm” which is not only the natural rhythms of our daily body clock, but also of the cycles of nature itself. So your body has its personal rhythm and clock, partly due to your living and sleeping habits. Jet lag remedies work with your circadian cycles. You can begin re-adjusting this several nights in advance of a long trip over time zones, by going to bed either earlier or later by first a half-hour, then an hour each night. Even more if you can. Don’t get overly tired and then plan on being able to catch up on sleep in the plane. The quality of sleep during flight is usually less. 
Plan the timing of your trip -- Attempt to schedule your arrival time so that you can go to bed soon, and wake up at a fairly normal hour. According to Timothy Mond, Ph.D., professor at the U. of Pittsburg School of Medicine, mid-evening is the best time to arrive, if possible. Then go to bed according to the new time at your destination. Additionally, plan to arrive at least one day ahead of any important activity or event you may be participating in, to help you adjust a little in advance. Prepare for your trip in advance -- Avoid last minute hassles and rushes by preparing the details in advance. See our other pages for senior travel and traveling tips to help you with all the details. If you will be sleeping on the plane, make sure you dress in comfortable fitting clothes and layer, including a sweater or light jacket. You know how plane temperatures can vary. If you can launch your trip in a more relaxed state, your chance of minimizing jet lag increases greatly. Natural Light Device -- These devices are popular for treating disorders such as SAD (Seasonal Affective Disorder) and circadian rhythm disorders, and are said to be effective jet lag remedies. They simulate natural light, which affects our body rhythms. They are portable and can be packed in a suitcase, although they are not small. However, I’ve read many reviews of travelers reporting excellent results. I am familiar with the Apollo Health Sun Touch Plus, and the Verilux HappyLight (and own other light products by Verilux, so can attest to their quality). Sleeping on the plane -- If you have a long flight across time zones try to sleep in the plane. Experts advise that planning to sleep soon after boarding is the best strategy. Our page on senior travel tips discusses important items to make sure to put in your carry-on bag. For long flights this should include sleep items such as ear plugs, a pillow for your neck, even an eye mask. (I find either the foam type or fleece are the most comfortable). Taking a natural relaxant also helps. (I personally use Dr. Bach’s Rescue Remedy for relaxing nerves, and Sleep Remedy for going to sleep. Both are all-natural plant derivatives and they really work for me. They can be found in most health food stores, or aisle at your grocery store). About Melatonin -- Melatonin is a natural hormone that helps regulate our body clocks and cycles of sleep. When it is dark, the pineal gland makes Melatonin, which tells the body it’s time to sleep. Natural levels can be disrupted for many reasons, including aging and health conditions. The effectiveness of Melatonin supplements has been bandied about for years. New studies indicate they may work, including as jet lag remedies. In the February 4, 2010 issue of the New England Journal of Medicine, sleep expert Dr. Robert Sack discusses dosages, which is all important. In a nutshell, he recommends low doses, approximately ½ to 3 milligrams nightly after you arrive at your destination, for about three or four days, if you are taking an east-bound trip. Less for a west-bound trip. This, of course, should always be reviewed with your doctor first, especially if you are taking other medications. There can be mild side effects including sleepiness during the day (no fun on a trip)! Melatonin will not cure jet lag, but is one of the better jet lag remedies that helps you adjust to time differences. I have personally taken Melatonin with good success – it definitely helped me. 
Prescriptions? -- This, of course, should also be reviewed with your doctor. Typically, prescriptions as jet lag remedies help with sleep issues in two ways: sleeping pills to help sleep, especially in the plane; and stimulants to help stay awake from drowsiness during the day. Keep in mind that sleeping pills can make you feel groggy, so consider how long your flight is. Check with your doctor about the possibility of blood clots in the legs, which can happen with some people on long flights. One doctor we talked to mentioned that some folks take Benadryl to help them sleep. Again, it can make you feel groggy. Natural jet lag remedies include a homeopathic item called No Jet Lag, which contains natural ingredients such as arnica for sleeplessness, and chamomile for sleeplessness and stress. The popular herb, Valerian, is often used for sleeplessness, and I have used this with good success at home. There are limited studies as to the effectiveness of these remedies, but I have been in the natural health and food world for decades and know many people who swear by them. Speaking of natural remedies -- Here’s my tried and true recommendation of natural remedies for cold or flu symptoms. It seems that traveling afar can trigger off so many reactions in the body that a person can be more susceptible to illness, such as the common cold and flu-like symptoms. I have used this combination of natural remedies for years and swear by them when I get these symptoms. The minute I feel something coming on, I take a combination of Zicam and a homeopathic remedy called Oscillococcinum (Oscillo for short). Both can be easily found in almost any grocery store or pharmacy. Since taking these, I have not been seriously sick for years, and any symptoms I do get disappear well within 24 hours. Even during flu season with sick people all around me. I never travel without these two items, and I always keep them at home too. Special Diet? -- You may have heard of the now well-known Argonne Anti-Jet Lag Diet, by Dr. Charles Ehret, Ph.D. It’s also been known as the Feast and Fast diet. You alternate between eating a lot and a little for four days prior to your trip, along with caffeine, which he believes to re-set the body clock. However, according to the School of Public Health, U. of California Berkeley, research for this diet is scant with little or no evidence that it is really effective. So it’s up to you. 
Drink lots of fluids -- Including before you go. This is one of the easiest jet lag remedies. Most travelers are familiar with the necessity of hydrating during travel. This is especially important to keep your body in balance and minimize jet lag. Dehydration can cause fatigue, yet this type of fatigue can keep you awake. Even at home, I’ve learned that if I have insomnia I can often trace back not taking in enough fluids that day. Drinking plenty of fluid helps us sleep better overall.Avoid alcohol -- As tempting as it is to have a drink or several in order to relax on a plane, we know that alcohol can also act as a stimulant. The Centers for Disease Control do recommend cutting out or reducing alcohol when you fly. Wine, for instance, may help you initially feel drowsy and sleep, but it can also cause you to wake up and become sleepless. And if you are taking prescriptions, alcohol is not a good mix with many. Plus it dehydrates you, and hydration is one of the prime jet lag remedies. Along with dehydration caused by the pressurized cabin, alcohol just adds to the issue. 
Avoid caffeine -- This is a no-brainer if you are trying to relax and change sleep patterns. If you are a person who’s just gotta have coffee to get going, make sure you time it well with your flight plans. Continue to try to avoid alcohol and caffeine after you land. Although caffeine will help keep you awake, it may feel like a frazzled awake.Set your watch -- And set it according to the time of your destination. This gears your brain towards getting used to seeing and processing a new time zone, in advance. This is strictly a psychological tip, but I have done it and believe it has really helped as one of the jet lag remedies. 
When landing -- Here are a few more jet lag remedies after arrival. Try to sleep and eat on your new schedule as soon as possible. If you arrive during the day but it is your normal sleep time, try to stay awake for as long as possible. If you need to nap, keep it to an hour or two. Go out in the sun (without sun glasses for a few minutes); the sunlight can help re-set your body clock. The light/brain connection helps keep you in an awake state. Also try getting a massage or taking a relaxing bath in Epsom salts. If you’re by the sea, take a swim in the salt water. Eat lightly the first day and evening. If you exercise at home, try to keep at least some part of your normal exercise routine at your destination. This will also stimulate your system. These jet lag remedies help stabilize your electromagnetic system. Despite your best efforts with any or all of the jet lag remedies above, though, there will be some degree of jet lag. It is simply a part of far-off travel that is expected. Acceptance and working with it as best you can, instead of becoming upset and frustrated, will keep you more calm and allow you to enjoy your trip.
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