Jet lag and sleep phase disorders

Changing the origin sleep time in the appropriate direction a few days before travel may reduce the adaptation period at the destination.[5]Morgenthaler TI, Lee-Chiong T, Alessi C, et al. Practice parameters for the clinical evaluation and treatment of circadian rhythm sleep disorders. Sleep. 2007 Nov;30(11):1445-59. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2082098/?tool=pubmed http://www.ncbi.nlm.nih.gov/pubmed/18041479?tool=bestpractice.com ​[22]Burgess HJ, Crowley SJ, Gazda CJ, at al. Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light. J Biol Rhythms. 2003 Aug;18(4):318-28. http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pubmed&pubmedid=12932084 http://www.ncbi.nlm.nih.gov/pubmed/12932084?tool=bestpractice.com Changing mealtimes to that of the new time zone a few days before the initiation of travel, exercising, and avoiding sleep deprivation might help in reducing the symptoms of jet lag. Patients should stay well-hydrated and avoid excessive alcohol or caffeine during flights. Travellers should avoid evening light for eastward travel and late night/early morning light for westward travel. They should continue to exercise in the new time zone.