Is jet lag safe for expat residents?

Crossing time zones shifts the relationship between your internal body clock and the local schedule. You may feel sleepy during the day, wake at night, struggle to concentrate, notice mood changes, or have appetite and digestive changes. Long-distance travel, irregular work demands, and repeated trips can make adjustment harder.

Jet lag is different from an illness acquired during travel. Consider other causes if you have fever, persistent vomiting, severe diarrhoea, chest symptoms, or symptoms that do not fit a sleep-schedule change. Existing sleep, mood, heart, or seizure conditions may need individual travel advice.

Use the destination’s sleep and meal schedule soon after arrival. Seek daylight at a sensible local time, keep evenings dim when preparing for sleep, and maintain a quiet, cool bedroom. Drink water, limit alcohol, and avoid driving or safety-sensitive work when drowsy.

A short rest may help, but long daytime naps can make local sleep harder. Ask a clinician or pharmacist before using melatonin or sleeping medicines, particularly if you take regular medicines, are pregnant, or have a long-term condition.

Get urgent help for chest pain, severe breathlessness, fainting, confusion, or a new neurological symptom. Arrange a medical review if insomnia, extreme daytime sleepiness, low mood, or anxiety continues after your schedule has had time to settle, or if symptoms interfere with work and safe travel.

Ask how to shift your sleep schedule for the direction of travel, whether light exposure or a medicine is suitable, and how to protect an existing condition while travelling. Share your itinerary, regular medicines, and planned driving or shift work.