What should you know about battling jet lag?

Jet lag happens when your internal body clock is out of step with the time zone you have entered. You may feel sleepy during the day, struggle to sleep at night, have a headache, or find concentration and mood harder to manage. The direction and number of time zones crossed, your sleep before travel, and your usual routine can affect the experience.

Jet lag is different from ongoing insomnia. If difficulty sleeping continues after your travel routine has settled, another sleep problem may need assessment.

Use the destination clock as soon as practical. Seek daylight at a sensible local time, keep naps brief and early, and choose light movement rather than exhausting exercise while you are adjusting. Eat meals on local time and drink fluids; alcohol can make sleep less restorative.

Keep the bedroom dark, quiet, and cool at night. Avoid driving or safety-sensitive work when daytime sleepiness is strong. A travel-health consultation can help if you cross several time zones, work shifts, or take medicines that affect sleep.

Arrange medical advice if sleep disruption or daytime sleepiness is persistent, worsening, or interfering with driving, work, or basic activities. Seek urgent help for confusion, fainting, severe breathing difficulty, chest pain, or a sudden severe headache rather than assuming these symptoms are jet lag.

Ask whether your symptoms fit jet lag, how to time light and sleep for your route, and whether any medicine or supplement could interact with your regular treatment. Mention snoring, pauses in breathing, persistent headaches, or a history of insomnia.