What should you know about being jet lagged?

You may feel sleepy during the day, wake earlier or later than planned, or struggle to fall asleep at bedtime. Headache, poor concentration, irritability and reduced appetite can also occur. The disruption is often more noticeable after travelling across several time zones, because light, meals and activity no longer match your internal rhythm. Symptoms generally settle as your body adjusts to the destination schedule.

Use the destination clock for meals, sleep and activity as soon as practical. Seek natural daylight during the local day, keep evening light lower, and maintain a calm bedtime routine. Drink water, choose light meals if your stomach feels unsettled, and avoid driving or safety-sensitive tasks when very sleepy. A short nap may help, but a long late nap can make the next night harder. Advice about sleep routines is also covered in Insomnia Management.

Arrange medical advice if sleep disruption or daytime sleepiness continues after you have had time to adjust, keeps returning without travel, or interferes with work and safety. Seek urgent help for confusion, fainting, severe headache, weakness, breathing trouble or chest pain, since these are not typical jet-lag symptoms. A Travel Health Consultation can help if you travel frequently or have a medical condition affected by disrupted sleep.

Could another sleep problem, such as Insomnia, explain my symptoms? Is a medicine or supplement suitable with my current health conditions? How can I plan light exposure and sleep around my next journey?