What should you know about combating jet lag?

Jet lag occurs when your internal body clock is out of step with local time after crossing time zones. You may have difficulty sleeping at night, daytime sleepiness, headache, reduced alertness or changes in appetite. The effect can be stronger after several time-zone changes, when travel disrupts your usual routine, or when you are already short of sleep. Jet lag differs from ongoing Insomnia, although disrupted travel sleep can resemble it.

Before travel, shift bedtime and wake time gradually when practical. After arrival, follow the local schedule, spend time in daylight at a suitable part of the day, and keep naps short enough not to replace nighttime sleep. Drink water, eat regular lighter meals and use gentle activity to stay awake until a reasonable local bedtime. Limit alcohol and avoid driving or important decisions if you are very sleepy. A Travel Health Consultation can help if you have a complex itinerary or health condition. Insomnia Management may offer additional sleep-routine guidance.

Speak with a clinician if sleep disruption or daytime sleepiness continues after your body has had time to adapt, repeatedly affects safety, or occurs without recent travel. Seek urgent help for a sudden severe headache, weakness, confusion, fainting, chest pain or trouble breathing. Ask before using sleep medicines or melatonin, especially if you take other medicines, are pregnant, or have a condition affected by sedatives.

How should I shift my sleep schedule for this trip? Is light exposure safe with my medicines or eye condition? Would a sleep aid be appropriate? When should persistent sleepiness be investigated?