What should you know about jet lag going east to west?

Travelling west usually asks your circadian rhythm to move later. At the destination, you may wake early, feel tired before dinner, or become more alert late at night. Difficulty sleeping, daytime sleepiness and headache may occur while the sleep-wake pattern catches up. These symptoms can be more noticeable when the trip includes several time zones, disrupted sleep or long periods of sitting.

Follow the destination’s clock for meals, activity and bedtime as soon as it is realistic. Get outdoor light later in the day and keep the evening routine calm; bright light close to bedtime may make later sleep harder. A short nap can be useful if exhaustion is severe, but a long or late nap may delay sleep. Eat lightly if your stomach feels unsettled, drink water, and move gently after the flight. Ask a clinician before using sleeping tablets or melatonin, because suitability depends on your health, other medicines and the timing of use.

Contact a clinician when symptoms do not begin easing after adjustment, sleep loss is affecting work or travel safety, or you cannot stay awake during ordinary activities. Urgent assessment is needed for a sudden severe headache, new weakness, confusion, fainting, chest pain or severe shortness of breath. Fever, repeated vomiting or inability to keep fluids down should not be dismissed as jet lag.

Ask which part of the day is safest for bright light, whether your symptoms could be insomnia rather than jet lag, and how to plan sleep if you must drive, work nights or care for someone soon after landing.