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How to ease jet lag

Updated

How the structures involved in Jet Lag differ from normal
Illustration: How the structures involved in Jet Lag differ from normal

Short answer

To ease jet lag, shift your sleep schedule toward local time, use daylight strategically, stay hydrated, and keep naps short and planned.

This answers one question. It is not a diagnosis and does not replace an assessment by a licensed doctor.

At a glance

Main issue
Your body clock and local time are temporarily misaligned
Helpful routine
Local meals, daylight, planned sleep, and limited naps

What happens during jet lag

Jet lag occurs when your internal body clock is out of step with the local day-night cycle. You may have difficulty sleeping at the desired time, daytime sleepiness, headache, reduced concentration, or changes in appetite. The symptoms can feel stronger after crossing more time zones or when travel disrupts meals and rest.

Ways to reset your body clock

Before departure, gradually move bedtime and waking time toward the destination schedule when practical. After arrival, follow local meal and sleep times, spend time in daylight during the local day, and keep evening light low when preparing for sleep. Drink water, limit alcohol, and avoid heavy meals close to bedtime. If you nap, keep it brief and early enough to protect night sleep. Do not drive or make safety-critical decisions while very sleepy.

When to seek medical advice

Seek prompt help for confusion, fainting, severe or unusual headache, chest pain, breathing trouble, or weakness on one side. Arrange a consultation if sleep disruption continues after your routine has stabilised, repeatedly affects work or driving, or may be related to another sleep condition or medicine.

Questions for your doctor

How should I adjust my schedule for this itinerary? Is a sleep aid or melatonin appropriate with my health conditions and medicines? What should I do if daytime sleepiness persists?

Find care

General Clinics & Polyclinics in Dubai

That answer is general. If you want it applied to your own case, these are licensed general clinics & polyclinics listed in Dubai.

City
See every listing in Dubai

Ordered by verification status and how complete each clinic's public record is, then alphabetically. This is a directory listing, not a ranking — Zavis does not rate or recommend providers.

A factual listing drawn from the UAE health regulators' public licence registers. It is not a referral, an endorsement, or advice that any of these providers is right for you.

Questions people ask

Should you sleep as soon as you arrive?

Use the local schedule when possible; a short planned nap may help, while a long late nap can make night sleep harder.

Can jet lag cause headache?

Yes, headache can occur with jet lag, particularly when sleep, hydration, meals, and routine have been disrupted.

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Medical disclaimer. This page is general health information, not medical advice, and it cannot diagnose you. Always consult a licensed healthcare provider about your own symptoms and treatment. In an emergency in the UAE, call 998 for an ambulance.