What should you know about flying east jet lag?

Travelling east asks your body to fall asleep and wake earlier than it has been doing. Crossing time zones quickly separates your internal sleep-wake rhythm from daylight, meals, and social activities at your destination. You may notice difficulty sleeping at the expected bedtime, waking earlier than planned, daytime sleepiness, reduced concentration, or a headache. Jet lag can be more troublesome after a long journey, especially when several time zones are crossed.

Before departure, gradually move bedtime and waking time earlier if your schedule allows. During the flight, rest, drink water, and avoid using alcohol as a sleep aid. After landing, follow the local timetable, seek daylight earlier in the day, and keep naps brief so they do not delay sleep that night. Regular meals and gentle activity can help your routine settle. A travel-health consultation can help if you have a medical condition, take regular medicines, or are considering a sleep aid.

Arrange medical advice if sleep disruption or daytime sleepiness continues after your routine has had time to settle, repeatedly affects work or driving, or occurs with severe or unusual symptoms. Do not drive when you feel too sleepy to react safely. Urgent help is appropriate for chest pain, severe breathlessness, fainting, confusion, or a sudden severe headache rather than assuming these are jet lag.

Ask whether your current medicines could affect sleep, whether a travel plan is suitable for your health conditions, and what to do if insomnia continues after returning home.