How to beat jet lag

Jet lag occurs when your body clock is out of step with local time after crossing time zones. It can cause difficulty sleeping at the local bedtime, waking too early, daytime sleepiness, headache, poor concentration, and changes in appetite or mood. Symptoms are more noticeable when travel disrupts your usual sleep and light exposure. They generally ease as the body clock adjusts.

Before travel, gradually move sleep and wake times toward the destination when practical. Once there, follow local meal and sleep times, seek outdoor light at a useful part of the day, and keep naps short so nighttime sleep remains possible. Drink water, move gently after a long journey, and avoid alcohol as a sleep aid. A travel-health clinician can discuss timing of light or medicines, especially if you have medical conditions or take regular prescriptions.

Seek medical advice if symptoms are severe, do not settle after your body has had time to adjust, or repeatedly disrupt essential travel or work. Get urgent help for chest pain, difficulty breathing, fainting, new neurological symptoms, or a severe unusual headache. Do not drive when sleepiness makes your reactions unreliable.

Ask how to time light exposure, naps, caffeine, or any prescribed medicine for your route. Mention your usual sleep pattern, destination, medical conditions, pregnancy, and medicines so advice can be tailored safely.