What should you know about jet lag?

You may feel sleepy during the day, wake during the night, find it difficult to sleep, or notice headache, poor concentration and changes in appetite. The shift is harder when several time zones are crossed or when travel reduces sleep. Jet lag is different from ongoing insomnia, although disrupted travel sleep can aggravate an existing sleep problem.

Use the destination’s daily schedule as soon as practical: seek outdoor light at suitable local times, eat at local mealtimes, keep activity gentle if tired and reserve the bed for sleep. Drink water and limit alcohol. A short nap may be less disruptive than a long daytime sleep. Do not drive or make safety-critical decisions when very sleepy. A travel health consultation can help with timing, medicines and conditions that affect your plan.

Speak with a clinician if sleep disruption continues after your body has had time to adjust, repeatedly affects work or safety, or occurs with loud snoring, breathing pauses, severe mood change or unusual confusion. Seek urgent help for sudden neurological symptoms, chest pain or collapse rather than assuming they are jet lag.

Ask how to shift your sleep schedule before departure, whether light exposure or a sleep aid is suitable for you, how to manage daytime sleepiness safely, and when persistent symptoms should be assessed for another sleep condition.