What should you know about jet lag going east?

Flying east moves the clock forward, so the evening arrives earlier than your internal rhythm expects. You may feel alert at bedtime, wake before dawn, or become sleepy during the morning. Headache, poor concentration, irritability and digestive discomfort can accompany the mismatch. Jet lag is a temporary circadian rhythm problem, while persistent sleep trouble may also fit insomnia.

Start shifting sleep and wake times toward the destination before departure when practical. After arrival, use the local schedule for meals, activity and sleep. Seek outdoor daylight during the destination’s morning and keep evening light low near bedtime. Drink water, avoid heavy meals close to sleep, and keep naps brief so they do not replace nighttime sleep. Do not drive or make safety-critical decisions when very sleepy. A clinician can help you choose a safe plan for medicines or melatonin, especially if you have a medical condition or take regular medicines.

Arrange medical advice if sleep disruption continues after you have had time to settle into the new schedule, repeatedly prevents normal activities, or leads to unsafe daytime sleepiness. Seek urgent help for a sudden severe headache, confusion, fainting, weakness, trouble speaking, chest pain or severe breathing difficulty. Fever, persistent vomiting or signs of dehydration after travel also need assessment.

Ask whether your planned light exposure matches the direction of travel, whether a sleep aid is suitable with your medicines, and how to manage jet lag if you have epilepsy, bipolar disorder, pregnancy, or another condition affected by sleep loss.