Jet Lag Recovery
Faster adjustment to time zone changes and circadian rhythm reset.
TL;DR
Correctly timed light exposure is the primary tool, and melatonin taken at the right hour for the destination speeds adjustment by roughly a day per few time zones.
Why It Matters
Jet lag impairs alertness, mood, digestion and athletic performance for several days, with eastward travel consistently harder than westward. Chronic exposure in aircrew and frequent travellers is associated with metabolic and cognitive costs.
How to Measure
Biomarkers
Optimization Protocol
Shift sleep by an hour a day for two or three days before departure when travelling east. On arrival, seek morning light going east and evening light going west, and avoid light at the wrong end of the day. Take 0.5-3 mg of melatonin at destination bedtime for the first three to five nights. Eat on destination time and avoid alcohol in flight.
Supporting Supplements
Melatonin
Melatonin is the best-supported supplement for jet lag, cutting adjustment time when timed to destination bedtime.
L-Theanine
L-theanine may ease travel-related restlessness but does not shift circadian timing.
Magnesium
Magnesium has no circadian-shifting effect and is not a jet lag treatment.
Supporting Research
Frequently Asked Questions
Typical Timeframe
1 day per time zone
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.