What should you know about experiencing jet lag?

Your sleep and wake signals may arrive at inconvenient local times. Common effects include difficulty sleeping at night, daytime sleepiness, poor concentration, irritability, reduced appetite and headache. Travelling east or west, the number of time zones crossed, light exposure and sleep loss can all influence the adjustment. Jet lag differs from insomnia because it follows a change in time zone, although disrupted travel can trigger or worsen insomnia. Alcohol, dehydration and late caffeine may make the transition harder.

Adopt the destination's meal, light and sleep schedule as soon as practical. Seek daylight at an appropriate local time, keep naps short, drink water and use gentle activity to stay alert. Make the bedroom dark and quiet at night, and avoid driving or safety-sensitive tasks if you are very sleepy. Plan rest around arrival when possible. A travel-health consultation can help if you cross time zones often, take regular medicines or are considering a sleep aid.

Seek urgent help for sudden severe headache, weakness, confusion, fainting, chest pain or difficulty breathing rather than assuming these are jet lag. Arrange medical advice if sleep disruption or daytime sleepiness continues after you have had time to readjust, repeatedly affects work or driving, or occurs without recent travel.

Could another condition explain my sleep problem or headache? How should I time light exposure and medicines for this trip? Is a sleep aid suitable for me? When is it safe to drive if I remain sleepy?