Why is eastward travel harder?

Flying east requires advancing your body clock (going to bed earlier), which is harder than delaying it. The circadian system naturally runs slightly longer than 24 hours, making westward adjustment easier.

How can I minimize jet lag?

Start shifting sleep times 2-3 days before travel. Stay hydrated, avoid alcohol on the flight, use light exposure strategically, and consider melatonin (0.5-3mg) for eastward travel.

Does age affect jet lag?

Yes, older adults typically experience more severe jet lag and slower recovery. The circadian system becomes less flexible with age. Children usually adapt faster.

Is there a 'no jet lag' zone?

Crossing 1-2 time zones rarely causes significant jet lag. North-south travel (same time zone) doesn't cause jet lag, though travel fatigue from long flights is still common.

When should I take melatonin?

For eastward travel, take 0.5-3mg melatonin at your destination's bedtime for 3-5 days. For westward, take it in the early morning at your destination. Start the day before arrival.

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Perguntas frequentes

Why is eastward travel harder?: Flying east requires advancing your body clock (going to bed earlier), which is harder than delaying it. The circadian system naturally runs slightly longer than 24 hours, making westward adjustment easier.
How can I minimize jet lag?: Start shifting sleep times 2-3 days before travel. Stay hydrated, avoid alcohol on the flight, use light exposure strategically, and consider melatonin (0.5-3mg) for eastward travel.
Does age affect jet lag?: Yes, older adults typically experience more severe jet lag and slower recovery. The circadian system becomes less flexible with age. Children usually adapt faster.
Is there a 'no jet lag' zone?: Crossing 1-2 time zones rarely causes significant jet lag. North-south travel (same time zone) doesn't cause jet lag, though travel fatigue from long flights is still common.
When should I take melatonin?: For eastward travel, take 0.5-3mg melatonin at your destination's bedtime for 3-5 days. For westward, take it in the early morning at your destination. Start the day before arrival.

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