Jet lag and time zones: what should you know?

Your brain uses light, darkness, meals, and activity as timing cues. A rapid change in local clock time can leave these cues out of sequence: you may feel tired while the destination day is beginning or become alert when the local night has started. Difficulty sleeping, daytime sleepiness, and headache are possible features. Flying itself can add dehydration, sitting, stress, and disrupted routines, which may make the transition feel harder.

Adopt the destination schedule for waking and meals, spend time outdoors during the day, and keep evening light and activity calmer. Protect a consistent sleep opportunity at night. If you nap, make it brief and early enough to preserve night-time sleep. Drink water, move regularly during long journeys, and avoid alcohol when it worsens sleep. For repeated travel or a demanding itinerary, a travel health consultation can help you plan timing safely.

Get medical advice when symptoms do not settle, when sleepiness makes driving unsafe, or when repeated travel leaves you unable to maintain daily responsibilities. Seek urgent care for collapse, severe confusion, chest pain, or serious breathing difficulty. Ongoing insomnia-like symptoms deserve assessment instead of being assumed to be ordinary jet lag.

Ask which local-time cues to prioritise, how to manage a return flight, and whether any treatment could conflict with your medicines or health conditions.