Editing Jet lag (section)

==Management==
===Light exposure===
Light is the most powerful external cue–known as Zeitgeber–for synchronizing a person’s circadian rhythm to a new time zone. Timed light exposure can significantly affect a traveler's ability to adapt to a new time zone and reduce jet lag severity. The effectiveness of light as a [[Chronotherapy (treatment scheduling)|chronotherapeutic]] intervention depends on several factors including direction of travel, [[chronotype]], and the traveler's planned activities at the final destination.

Exposure to morning light can help advance an individual’s circadian phase, making it easier for them to fall asleep earlier. This is useful for eastward travel since an individual will gain time in their final destination. Similarly, exposure to evening light can delay the phase, which is beneficial for westward travel since time will be lost at the final destination.

Strict adherence to timing is required for timed light exposure since it can be effective to help people match their circadian rhythms with the expected cycle at their destination.<ref>{{cite journal |last1=Sack |first1=R. L. |last2=Auckley |first2=D. |last3=Auger |first3=R. R. |last4=Carskadon |first4=M. A. |last5=Wright Jr |first5=K. P. |last6=Vitiello |first6=M. V. |last7=Zhdanova |first7=I. V. |year=2007 |title=Circadian Rhythm Sleep Disorders: Part I, Basic Principles, Shift Work and Jet Lag Disorders An American Academy of Sleep Medicine Review |journal=Sleep |volume=30 |issue=11 |pages=1460–83 |doi=10.1093/sleep/30.11.1460 |pmid=18041480 |pmc=2082105}}</ref> [[Light therapy]] is a popular method used by professional athletes to reduce jet lag.<ref>{{cite news |last1 = Mitchell |first1 = Peter |title = LA Dodgers bring secret weapon to Sydney |date=17 March 2014 |url=https://www.smh.com.au/sport/la-dodgers-bring-secret-weapon-to-sydney-20140317-hvjm6.html |website =The Sydney Morning Herald|access-date = 21 October 2014 }}</ref> Timed correctly, the light may contribute to an advance or delay of the circadian phase to match the destination.<ref>{{Cite web |title=The science of jet lag {{!}} Timeshifter® {{!}} Control your circadian rhythms |url=https://www.timeshifter.com/jet-lag/the-science-of-jet-lag |access-date=2025-04-24 |website=Timeshifter® |language=en-US}}</ref> To aid in timing, the [[US Centers for Disease Control and Prevention]] (CDC) recommends [[mobile app]]s which use personalized algorithms to suggest for the correct timing of light exposure and avoidance, when to use [[caffeine]], and when to sleep.<ref>{{Cite web |title=Jet Lag {{!}} CDC Yellow Book 2024 |url=https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag |access-date=2023-01-03 |website=[[CDC]]}}</ref>

===Melatonin administration===
Melatonin, a hormone secreted by the [[pineal gland]] in response to darkness, serves as a biological signal of night. In contrast to light, which suppresses melatonin and delays sleep onset, exogenous melatonin can phase-shift the circadian clock by mimicking nighttime, making it an effective [[Chronopharmacology|chronopharmacological]] agent for realigning circadian rhythms.<ref>{{cite journal |last1=Lewy |first1=Alfred J. |last2=Bauer |first2=Vance K. |last3=Ahmed |first3=Saeeduddin |last4=Thomas |first4=Katherine H. |last5=Cutler |first5=Neil L. |last6=Singer |first6=Clifford M. |last7=Moffit |first7=Mary T. |last8=Sack |first8=Robert L. |title=The Human Phase Response Curve (Prc) to Melatonin is About 12 Hours out of Phase with the Prc to Light |journal=Chronobiology International |date=January 1998 |volume=15 |issue=1 |pages=71–83 |doi=10.3109/07420529808998671 |pmid=9493716 }}</ref><ref>{{cite journal |last1=Burgess |first1=Helen J. |last2=Revell |first2=Victoria L. |last3=Eastman |first3=Charmane I. |title=A three pulse phase response curve to three milligrams of melatonin in humans |journal=The Journal of Physiology |date=15 January 2008 |volume=586 |issue=2 |pages=639–647 |doi=10.1113/jphysiol.2007.143180 |pmid=18006583 |pmc=2375577 }}</ref> [[Melatonin receptor|Melatonin receptors]] are situated on the [[Suprachiasmatic nucleus|SCN]], which is the anatomical site of the circadian clock.<ref>{{cite journal |last1=Dubocovich |first1=Margarita L. |last2=Benloucif |first2=Susan |last3=Masana |first3=Monica I. |title=Melatonin receptors in the mammalian suprachiasmatic nucleus |journal=Behavioural Brain Research |date=December 1995 |volume=73 |issue=1–2 |pages=141–147 |doi=10.1016/0166-4328(96)00086-1 |pmid=8788492 }}</ref> The results of a few field studies of melatonin administration, monitoring circadian phase, have provided evidence for a correlation between the reduction of jet lag symptoms and the accelerated realignment of the circadian clock.<ref>{{cite journal |last1=Piérard |first1=Christophe |last2=Beaumont |first2=Maurice |last3=Enslen |first3=Marc |last4=Chauffard |first4=Françoise |last5=Tan |first5=Dux-Xian |last6=Reiter |first6=Russel J. |last7=Fontan |first7=Annick |last8=French |first8=Jonathan |last9=Coste |first9=Olivier |last10=Lagarde |first10=Didier |title=Resynchronization of hormonal rhythms after an eastbound flight in humans: effects of slow-release caffeine and melatonin |journal=European Journal of Applied Physiology |date=July 2001 |volume=85 |issue=1–2 |pages=144–150 |doi=10.1007/s004210100418 |pmid=11513308 }}</ref> When administered exogenously, via melatonin pills or melatonin gummies, it can advance or delay the circadian phase and help travelers shift faster and sleep better as they are transitioning between [[Time zone|time zones]].<ref>{{cite web |title = Melatonin for jet lag |url=https://www.timeshifter.com/jet-lag/melatonin-for-jet-lag-type-dose-timing |website =Timeshifter|access-date = 2023-01-03}}</ref>

The efficacy of melatonin depends on the dosage, timing, and individual response to it.<ref>{{Cite journal |last=Arendt |first=Josephine |date=2019-07-16 |title=Melatonin: Countering Chaotic Time Cues |journal=Frontiers in Endocrinology |language=English |volume=10 |page=391 |doi=10.3389/fendo.2019.00391 |doi-access=free |pmid=31379733 |issn=1664-2392|pmc=6646716 }}</ref> If taken early in the evening at the final destination, especially when traveling east, melatonin can help promote sleep and shift the circadian rhythm earlier. Conversely, taking it in the morning instead may delay rhythm and slow adaptation to the new eastern time zone. In addition to the concern around appropriate timing of melatonin use, the legality of the substance in certain countries is also a variable to consider. For athletes, [[anti-doping]] agencies may prohibit or limit its use, preventing them from adapting to new time zones when traveling for games and performing optimally.<ref name="pmid22299812" /> 

===Short duration trips===
In the case of short duration trips, jet lag may be minimized by maintaining a sleep-wake schedule based on the originating time zone after arriving at the destination, but this strategy is often impractical in regard to desired social activities or work obligations.<ref>{{cite journal |last1=Lowden |first1=Arne |last2=Åkerstedt |first2=Torbjörn |title=Reataining Home-Base Sleep Hours to Prevent Jet Lag in Connection with a Westward Flight Across Nine Time Zones |journal=Chronobiology International |date=January 1998 |volume=15 |issue=4 |pages=365–376 |doi=10.3109/07420529808998696 |pmid=9706413 }}</ref> Alternatively, shifting one's sleep schedule before departure by 1–2 hours to match the destination time zone may also shorten the duration of jet lag.<ref>{{cite journal |last1=Sack |first1=Robert L. |title=Jet Lag |journal=New England Journal of Medicine |date=4 February 2010 |volume=362 |issue=5 |pages=440–447 |doi=10.1056/NEJMcp0909838 |pmid=20130253 }}</ref> Especially when combined with targeted light exposure and melatonin, symptoms can be further reduced through a combination of artificial exposure to light and rescheduling, as these have been shown to augment phase-shifting.<ref>{{cite journal | url=| doi=10.1016/j.jsmc.2009.02.006 | title=How to Travel the World Without Jet Lag | year=2009 | last1=Eastman | first1=Charmane I. | last2=Burgess | first2=Helen J. | journal=Sleep Medicine Clinics | volume=4 | issue=2 | pages=241–255 | pmid=20204161 | pmc=2829880 }}</ref>

===Pharmaceutical Treatment===
The short-term use of [[hypnotic]] medication has shown efficacy in reducing insomnia related to jet lag.<ref>{{cite journal |last1=Suhner |first1=A. |last2=Schlagenhauf |first2=P. |last3=Höfer |first3=I. |last4=Johnson |first4=R. |last5=Tschopp |first5=A. |last6=Steffen |first6=R. |title=Effectiveness and tolerability of melatonin and zolpidem for the alleviation of jet lag |journal=Aviation, Space, and Environmental Medicine |date=July 2001 |volume=72 |issue=7 |pages=638–646 |pmid=11471907 }}</ref><ref>{{cite journal |last1=Reilly |first1=T. |title=Effect of Low-Dose Temazepam on Physiological Variables and Performance Tests Following a Westerly Flight Across Five Time Zones |journal=International Journal of Sports Medicine |date=31 December 2001 |volume=22 |issue=3 |pages=166–174 |doi=10.1055/s-2001-16379 |pmid=11354518 }}</ref> In a study, [[zolpidem]] improved sleep quality and reduced awakenings for people travelling across five to nine time zones.<ref>{{cite journal |last1=Jamieson |first1=Andrew O. |last2=Zammit |first2=Gary K. |last3=Rosenberg |first3=Richard S. |last4=Davis |first4=Jeffrey R. |last5=Walsh |first5=James K. |title=Zolpidem reduces the sleep disturbance of jet lag |journal=Sleep Medicine |date=September 2001 |volume=2 |issue=5 |pages=423–430 |doi=10.1016/s1389-9457(00)00073-3 |pmid=14592392 }}</ref> The potential adverse effects of hypnotic agents, like amnesia and confusion, have led some doctors to advise patients to test such medications prior to using them for treating jet lag.<ref>{{cite journal |last1=Dolder |first1=Christian R |last2=Nelson |first2=Michael H |title=Hypnosedative-Induced Complex Behaviours: Incidence, Mechanisms and Management |journal=CNS Drugs |date=2008 |volume=22 |issue=12 |pages=1021–1036 |doi=10.2165/0023210-200822120-00005 |pmid=18998740 }}</ref><ref>{{Cite web |date=2016-12-07 |title=Should You Take Sleeping Pills on a Flight? |url=https://www.cntraveler.com/story/should-you-take-sleeping-pills-on-a-flight |access-date=2023-07-27 |website=Condé Nast Traveler |language=en-US}}</ref> Several cases using [[triazolam]] to promote sleep during a flight reported dramatic [[global amnesia]].<ref>{{cite journal |last1=Morris |first1=H. H. |title=Traveler's amnesia. Transient global amnesia secondary to triazolam |journal=JAMA |date=21 August 1987 |volume=258 |issue=7 |pages=945–946 |doi=10.1001/jama.258.7.945 |pmid=3613025 }}</ref>

[[Cordycepin]], a derivative of a natural fungal compound, has been shown to be a potential [[modulator]] of the circadian clock.<ref>{{Cite web |last1=Yirka |first1=Bob |last2=Xpress |first2=Medical |title=Protein found that keeps the circadian clock on schedule |url=https://medicalxpress.com/news/2020-05-protein-circadian-clock.html |access-date=2025-04-24 |website=medicalxpress.com |language=en}}</ref> Administration of synthetic cordycepin in mice accelerated circadian [[Entrainment (chronobiology)|re-entrainment]] following an abrupt shift in the light-dark cycle. The compound was found to interact with the [[RUVBL2|RUVBL2 protein]], which influences gene transcription associated with circadian timing. These findings suggest a possible future application of circadian-targeting compounds as [[Pharmacotherapy|pharmacological therapeutics]] for jet lag and other circadian sleep-wake disorders.