This is probably because it is generally easier to elongate one s day by staying up later, than to try to shorten one s day by going to sleep earlier. Although the effects of jet lag vary among travelers, almost everyone experiences some change after air travel. Inherent differences in body condition among travelers determine varying strategies for jet lag management. These include good sleep, proper nutrition, and, sometimes, the use of medication. Avoiding the factors that contribute to jet lag may be the best defense against it.
Primary prevention means getting good sleep prior to a transmeridian flight.
Since sleep-wake disturbance is the most widely felt effect of jet lag, being well rested before travel can only help the body cope with the inevitable change in time zone. This includes avoiding alcohol, caffeine, and nicotine, which are associated with restless sleep. Furthermore, people have explored the use of melatonin as a remedy for jet lag. Melatonin is a hormone that is synthesized naturally by the pineal gland in the brain and is inhibited when the retina of the eye is exposed to light. Because melatonin is believed to impact circadian rhythm, taking melatonin at bedtime may advance one s biological clock, that is, advance the body s need for sleep.