“Rebooting” Your Circadian Rhythm

After Plane Trips

Should a second conductor arrive at a symphony orchestra, there will be misalignments among the instruments and the result may not sound like music, but rather like noise.  A similar thing happens to our body when we travel to a different time zone.  JET LAG refers to the lag between the time frame of our “Biological Clock” (main conductor) and that of our destination time zone (Zeitgeber or second conductor).  Because our Biological Clock is resistant to time change and slow to adjust, there will be several days after arrival in the new time zone before our biological clock catches up with the new clock.  During the adjustment period, one may suffer from impaired sleep, nocturnal hunger, a need to void, and daytime fatigue and malaise, i.e. suffer from jetlag.  These symptoms are worse with an Eastward compared to Westward travel.

To align our biological clock to the destination clock or time zone, there are three approaches:  1) behavioral modification, 2) light therapy, and, 3) medication.

Behavioral Modification:

1.      Adjust your sleep schedule prior to the travel to match the destination sleep schedule:  If you travel eastward, go to bed and get up one hour earlier each day for three days before the travel.  If you travel westward, go to bed and get up later for each day for three days before the travel.

2.      Choose daytime flight.  Select a schedule/flight that arrives at early evening time of the destination, so you could sleep afterwards.  If it is not possible, do not sleep until 10 PM their time.  If you cannot resist sleeping, take an early afternoon nap.

3.      Upon boarding the plane, change your wristwatch to the destination time zone.

4.      Follow the destination time zone, stay awake during their daytime, and sleep when they do. Avoid remaining indoors.

5.      Avoid caffeine and alcohol, particularly before sleep time.

6.      Drink a lot of water.

7.      Avoid making critical decisions or driving long distances on the first day after arrival.

Should the trip be short (<3 days), stick to your home schedule, and do not do any of the above.

Light Therapy:

To move the biological clock, light exposure after arrival is the key.

If you travel eastward, get exposed to intense bright light early morning (destination time), and use dark goggles late afternoon/ early evening (destination time).

If you travel westward, avoid bright light in the morning, and get exposed to light early evening (19:00 destination time).

Medication:

Melatonin is the natural sleep hormone in our body.  Consider taking 0.5 to 5 mg Melatonin for 3 days prior to and 3 days after arrival.  It should be taken 2-4 hours before (home) bedtime for 3 days prior to the trip and 2-4 hours before (destination) bedtime for the 3 days upon arrival.  Similarly, Ambien has been tried.

Mehrdad Razavi, MD, DABSM, DABPN
Diplomate, American Academy of Sleep Medicine
Diplomate, American Academy of Psychiatry and Neurology

Northwest Neurology and Memory Clinic
17924 140th Ave. NE, Suite 100
Woodinville, WA 98072
 425-984-6322
http://www.nwneurologyandmemoryclinic.com