Foods for jet lag

Jet lag happens when your body clock is out of step with the local time. Travel can also disturb appetite, digestion, and fluid balance. Light meals containing protein, whole grains, fruit, and vegetables can provide steady energy without making you feel overly full. Very rich meals, excess caffeine, and alcohol may make sleep or digestion more difficult. Hunger, dehydration, and unfamiliar meal times can add to headache, daytime sleepiness, or difficulty sleeping, but food alone cannot reset the body clock immediately.

Once you arrive, move meals toward local breakfast, lunch, and dinner times. Drink water regularly, limit alcohol, and avoid caffeine near your intended bedtime. Choose a lighter evening meal if you feel bloated, and use daylight and gentle activity to reinforce the new routine. If sleep remains disrupted, Insomnia Management may provide additional strategies. A Travel Health Consultation can help when travel is complex or medical conditions affect your plan.

Seek medical advice if sleep disruption or daytime sleepiness continues after your body has had time to adjust, interferes with driving or work, or keeps recurring after travel. Get urgent help for severe headache with confusion, weakness, fainting, chest pain, or breathing difficulty. Persistent symptoms may reflect Insomnia or another health problem rather than jet lag alone.

How should I time meals and caffeine for my destination? Could my medicines or health conditions change the plan? When should ongoing Difficulty Sleeping be assessed?