Jet lag after a flight: what to know

Jet lag is a temporary mismatch between your internal rhythm and the local cycle of light, meals, activity, and sleep. It is more noticeable when a flight crosses time zones. You might feel awake at night but sleepy during the day, wake before dawn, or develop headache and reduced focus. Cabin discomfort, dehydration, stress, and a missed sleep period can add to how you feel, but they do not all have the same cause.

Switch to destination time for your next meal, wake time, and bedtime. Spend time outdoors during local daytime, keep evening light lower, and make your sleeping space comfortable. Water, regular meals, and light activity can support recovery. Avoid a long nap late in the day and do not rely on alcohol to make yourself sleep. If you are considering melatonin or another medicine, ask a clinician or pharmacist about safe use and timing, especially if you take regular medicines or have a health condition.

Seek medical advice when symptoms are severe, do not begin to improve, or make normal activities unsafe. Urgent assessment is needed for severe breathing trouble, chest pain, fainting, sudden confusion, new weakness, or a sudden severe headache. If the main problem is ongoing difficulty sleeping, a clinician can check for insomnia or another sleep disorder instead of assuming every symptom is jet lag.

Ask which parts of your routine should change first, whether a medicine or supplement is appropriate, and how to manage sleepiness if work, childcare, or driving cannot be postponed.