Looking for an up-to-date scientific book about jet lag

I would suggest going to a university library and requesting a search of their psychology, neurology, or aviation medicine sections.

There's this on the Internet:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086113/

Even more links in the References section of the article.

Interesting topic!

This article is recent and has a few recent studies in it's reference list. I didn't compare it to the above link so some of the older References may be duplicates.

https://www.sleepfoundation.org/travel-and-sleep/how-to-get-over-jet-lag

I do realize you asked for books but there is an app that has intrigued me. It's called Timeshifter and supposedly it was developed by NASA for astronauts. First RT is free, next one is charged, etc.

Thanks all, some very interesting ideas here....

• I should have added, 'resources (very good point) or books that have actually helped'.
• @Pam, good idea about Timeshifter, just downloaded it and thanks for the reminder about NASA.
• I recall some music developed for NASA, does anyone have experience with it? ( I tried something years ago, don't recall it did much & I already use the Calm App for falling asleep at night.)
• Just found a bit more info on jet lag 'gadgets' here - https://blog.luxurygold.com/what-is-jet-lag/
• BTW I separated out my question about blue light glasses & put it under tech ideas... maybe should have combined the questions but they seemed like separate areas of interest. https://community.ricksteves.com/travel-forum/tech-tips/ideas-on-which-artificial-blue-junk-light-glasses-to-buy)

Well, laughing...I just downloaded the Timeshifter app as well. I leave in 3 weeks and took advantage of the 1st trip free. I did not opt for the melatonin segment, but now I wish I had just to see what they had to say.

Interesting resources on your link. I like the sleepmask with the speakers but am not sure. I'd like it if someone here had tried them first. They are pretty cheap which makes me think they are --- pretty cheap, lol. I also listen to a sleep meditation on Ten Percent Happier app as a part of my sleep routine so would be nice to listen on the plane. I have earbuds and had ordered a tether for them but lost it before the last trip so will reorder them and maybe that & a mask will be OK.

The end of your resources link had a suggestion about white noise machines. I downloaded an app years ago and use it sometimes in a hotel that is noisy. I have not used it on a plane. I do have a hypnosis download that I got years ago from, I think BA, that I use sometimes but I like the meditation app better.

Pam, I LOVE my Cozy head set, not exactly an eye mask but I lower it over my eyes while flying. Friends have told me they don't like 1) how hot it makes them 2) the wires. So I bought the wireless & hated them. You have to charge them DAILY, and pushing random buttons on top while trying to sleep isn't my cuppa. I just buy replacement cords when they wear out & recommend non-fleecy ones. https://www.amazon.com/CozyPhones-Headphones-Speakers-Meditation-Relaxation/dp/B014T3QLBA/ref=sr_1_9?keywords=cozy+headphones&qid=1690066070&sr=8-9.

For our trip to Paris in May followed the Timeshifter protocol and added No Jet lag pills. Came through with flying colors! Spent the first day on Icelandair 1 night stopover. Took the Golden Circle tour to keep us awake all day.

Oh, those cozyphones are neat looking. If only they made the Paw Patrol ones in adult sizes…I’d be a huge hit with the great nephews! Thanks for the link.

Barbduvall, good to know the Timeshifter worked for you!

THANKS CJean, Gail, Pam, & MarkCW! Yep, the TimeShifter App is looking like the best advice so far and if you access their website, it has some good 'digestible' ideas about how to impact jet lag. (Pam, you can find quite a bit on melatonin on their website.) Gail, here's an excerpt from an article I found using the NIH suggestion. Wwayyyyy down in article there's a reference to a Chicago to Paris flight. So this is what I will basically be trying, (via the TimeShift app) along with some jet lag glasses for the flight. I'm going to ask my Scientist Hubby to help interpret the graphs & will get back with more info if it's interesting. Fingers crossed some of this helps with jet lag! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829880/

"...we recommend resetting the circadian clock at least partially towards the destination time zone before flying... Four days before the flight she takes 0.5 mg melatonin 4.5 h before her usual sleep onset. That night she goes to bed 1 h earlier than usual, and wakes up 1 h earlier than usual. She gets intermittent bright light in the morning, preferably by going outside. The whole schedule is advanced by 1 h/day. Depending on the time of year, at some point she will be waking up before sunrise and will need to use a light box (SAD lamp). After landing (day 0), all the bright outdoor light she receives will help phase advance her circadian clock because none will occur before her Tmin (Time of Temperature Minimum, which is usually 2 hours before normal waking time, according to Dr Huberman from Stanford.) Her circadian clock and her sleep schedule remain aligned throughout, and she should have little or no jet lag. It may be difficult for her to fall asleep early on the first night (day -4), but if she thinks that will be a problem she can minimize it by starting the melatonin and bright light even before shifting her sleep schedule (on day -5). If she can fly business or first class she may be able to sleep on the plane; it will be the ideal circadian time for her to sleep, and she should arrive with little sleep deprivation. If she has to fly coach, then she may arrive slightly sleep deprived. However, one night’s sleep deprivation can largely be “made up” in a day, whereas jet lag can last much longer."

The biggest jetlag "gadget" may be the plane you board to/from Europe. There's a general consensus - which may be supported by what you've read - that the newer widebodies with their carbon fiber elements may be conducive to reducing the effects of the time shift, due to higher humidity levels and higher cabin pressure. That would mean looking for transcontinental flights on a 787 or A350, as opposed to a 777 or 767 or A330.

That's an interesting article (that which I could understand, hahaha). Also interesting that they suggest using a light box to get your appropriate light in. I've got one I use in winter and that could be helpful especially if you are traveling later in the year.

Thanks for linking that!

Hahaha...I just saw that tomorrow is "Circadian Awareness Day" .... cuz it's 24/7 (if you do dates the European way!!).

If you want scientific articles, try searching via GOOGLE SCHOLAR. it's a source for published research papers on all sorts of subjects. Its different than a regular Google search, and not linked to it.

Thanks Mark, Pam & Stan! I vaguely recall reading something about newer planes lessening jet lag. Just checked and unfortunately, SAS (for $ 1000 less than on UA) is an Airbus 330, yet another thing to check out when making reservations. Thanks Stan, I was not aware of the "google scholar' search option and am now trying to absorb yet another very scientific article. Pam, we have SAD lamps in Sweden & CA for January return flights, but I really don't sit under one as prescribed in the article I linked, will be more diligent this trip. Wow, yet more to learn.... I'm keeping a running tab on all these ideas!