Fixing Jet Lag: Practical Steps for Better Sleep

Jet lag happens when your internal body clock is out of step with the local time after crossing time zones. You may have difficulty sleeping at night, wake earlier than planned, feel sleepy during the day, or develop a headache and reduced concentration. The direction of travel, number of time zones crossed, and your usual sleep pattern all affect the adjustment. Symptoms often settle as your body clock catches up.

Before travel, move bedtime and waking time a little toward the destination schedule when practical. After arrival, follow local meal and sleep times, spend time outdoors during the part of the day that supports your new schedule, and keep naps short so nighttime sleep remains possible. Drink water, limit alcohol, and be cautious with caffeine late in the local day. A quiet, dark bedroom and a regular wind-down routine can help. A clinician or pharmacist can explain whether a sleep aid or melatonin is suitable for you, especially if you take other medicines.

Arrange medical advice if sleep disruption or daytime sleepiness continues after your routine has had time to settle, keeps affecting work or driving, or resembles persistent insomnia. Seek urgent help for chest pain, severe breathing difficulty, fainting, confusion, or a sudden severe headache rather than assuming these symptoms are jet lag.

Ask whether your travel direction and medicines change the safest sleep plan, which light exposure timing fits your itinerary, and what to do if difficulty sleeping continues after you return home.