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Don’t let jet lag ruin your next vacation or business trip

	We’ve all experienced jet lag, the body’s struggle to adjust to a new time zone after a long flight. Turn to ConsumerReportsHealth.org for tips on overcoming jet lag more quickly on your next long-distance journey.
	Subscribe to ConsumerReportsHealth.org find out how a supplement available in health food stores rates for treating jet lag.

We've brought together the best research about jet lag and weighed the evidence about how to treat it. You can use our information to talk to your doctor and decide which treatments are best for you.

Key points about jet lag

• You get jet lag when your body struggles to adjust to a new time zone after a long flight. In general, the more time zones you cross, the worse the jet lag is.
• Jet lag seems to be worse flying east than flying west. This is because you gain hours flying west, and most people find it easier to stay up later than go to sleep earlier.
• Melatonin is a hormone in your brain that controls your body clock. A man-made version of melatonin is sold as a supplement in health food stores in the U.S.
• If you have jet lag, taking melatonin at bedtime when your reach your destination helps reset your body clock so you feel better faster.
• There is no official standard for manufacturing melatonin tablets. The exact ingredients can vary between different brands, so it can be hard to know exactly what you're buying.

There is plenty you can do with diet and lifestyle that can help your body adjust more quickly to a new time zone. Avoiding alcoholic drinks and caffeine seems to help. Staying awake until it gets dark after a long trip going west and getting up when it gets light after a long trip going east may also help your body clock adjust. And you should try to eat small meals at the right mealtimes for your destination.

Your next long-distance trip will certainly be less tiring and stressful if you develop strategies in advance to deal with your jet lag. We encourage you to read our entire condition report and to consult with your doctor to learn more about jet lag. As a Consumer Reports Health subscriber, you’ll have access to our expert research and recommendations, and you’ll be more confident and knowledgeable about which treatments are best for you.