Jet Lag

INTRODUCTION

Symptoms: exhaustion, disorientation, poor concentration, insomnia, anxiety, anorexia, others.

HOW TO MINIMISE THE PROBLEM (ADVICE TO PATIENTS)

Before the flight

• Allow plenty of time for planning

• Plan a stopover if possible

• If possible, arrange the itinerary so that you are flying into the night

• Ensure a good sleep the night before flying

• Ensure a relaxed trip to the airport

• Take along earplugs if noise (75–100 dB) is bothersome

During the flight

• Fluids: Avoid alcohol and coffee. Drink plenty of non-alcoholic drinks such as orange juice and mineral water.

• Food: Eat only when hungry and even skip a meal or two.

• Dress: Women should wear loose clothes and comfortable (not tight) shoes and take them off during flight.

• Sleep: Try to sleep on longer sections of the flight (give the movies a miss). Sedatives such as temazepam, zopiclone or antihistamines can help sleep.

• Activity: Try to take regular walks around the aircraft and exercise at airport stops.

• Special body care: Continually wet the face and eyes.

At the destination

• Take a nap for 1–2 hrs if possible

• Wander around until you are tired and go to bed at the usual time; it is good to have a full day’s convalescence and avoid big decision making soon after arrival

• Melatonin can alleviate jet lag 2–5 mg (o) close to the desired or usual bed time