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    Jet Lag Recovery

    Hits seniors harder. Recover faster.

    Why seniors get worse jet lag

    • Body clock less flexible with age.
    • Less melatonin produced.
    • Recovery can take 1 day per timezone.
    • Eastward travel hardest (lose time).
    • Can disrupt for a week or more.

    Before flight

    • Shift bedtime 1 hour toward destination, 3 days before.
    • Hydrate well 2 days before.
    • Light meal day of flight.
    • No alcohol night before.
    • Set watch to destination time at gate.
    • Pick aisle seat for stretches.

    During flight

    • Drink 8 oz water/hour. Skip coffee + alcohol.
    • Compression socks 15-20 mmHg (prevent clots).
    • Walk every 1-2 hours.
    • Ankle pumps in seat — 20 each direction every hour.
    • Sleep when destination is night.
    • Eye mask + earplugs.
    • Light snacks, no big meals.

    After arrival

    • Get sunlight ASAP — biggest reset signal.
    • Eat meals at LOCAL time, not body time.
    • Light walks day 1.
    • NO long naps — 20 min max.
    • Stay up until normal LOCAL bedtime.
    • Day 1-3 will feel hardest. Push through.

    Sleep aids

    • Low-dose melatonin (0.5mg) 30 min before LOCAL bedtime, days 1-3.
    • Avoid sleeping pills (fall risk in unfamiliar place).
    • Avoid "PM" meds (Tylenol PM, Benadryl) — confusion.
    • Talk to doctor before traveling about adjusting medications.
    • Diabetics — adjust insulin timing (consult doctor).

    Apps that help

    Timeshifter — personalized jet lag plan. $10/trip. Jet Lag Rooster — free web tool. Calm/Headspace — sleep meditation. Build extra rest day into trip — don't plan tours day 1.