In addition to adjusting your sleep schedule, prescription sleep aids may help reduce the amount of sleep lost as a result of jet lag. Over the counter sleep aids and alcohol should be avoided. Non-prescription sleep aids can cause sleepiness long after the intended sleep time and make jet lag worse.
Alcohol can disrupt sleep, so keep it down.
Daytime sleepiness can be treated with caffeine, but dont take in the hours before bedtime.
Some people use Melatonin, a naturally secreted hormone that regulates the body's internal clock, to induce sleep when traveling. Currently, melatonin is largely available only in health food stores and is not regulated. So, travelers should consult their doctors before using it. Pregnant or breast feeding women and children should not take melatonin for jet lag.
Travellers can take it a few days before, during or after traveling east and should take it approximately 5-7 hours before their usual bedtime in their old time zone. As Melatonin can induce sleepiness, people should not drive or operate heavy machinery for several hours after ingestion.
Getting Through Jet Lag
Additional steps you can take to minimize jet lag:
Regulate your light exposure before you travel.
In the few days before traveling west, seek evening light and avoid morning light.
In the few days before traveling east, seek morning light and avoid evening light.
Regulate your light exposure in your new time zone. If you traveled west, on arrival, seek morning light and avoid afternoon light. If you traveled east, on arrival seek evening light and avoid morning light.
Avoid alcohol and caffeine for at least 3-6 hours before bedtime.
Avoid heavy exercise close to bedtime.
Take earplugs and blindfolds to reduce noise and light while sleeping.
