What should you know about jet lag going west?

When you fly west, local time becomes later than the time your body has been following. Your body may release sleep signals in the early evening and wake you before the destination morning. You might also notice reduced attention, low energy, headache or changes in appetite. This is the pattern of jet lag; if sleep difficulty continues beyond travel adjustment, another sleep problem such as insomnia deserves consideration.

Adopt local meal, activity and sleep times, even if your body initially disagrees. Spend time in outdoor light later in the day, then dim indoor lighting as bedtime approaches. Keep the bedroom cool, quiet and reserved for sleep where possible. Avoid alcohol as a sleep strategy, and limit caffeine late in the local day. If you nap, choose an early, brief nap rather than sleeping through the afternoon. Check with a healthcare professional before taking melatonin or a sedating medicine, particularly if you are pregnant, have a chronic condition or take other medicines.

Seek medical advice if jet-lag symptoms remain disruptive after you have followed the local schedule, or if daytime sleepiness makes driving or operating equipment unsafe. Get urgent help for a sudden severe headache, confusion, fainting, one-sided weakness, trouble speaking, chest pain or serious breathing problems. High fever, ongoing vomiting or very little urine may signal an illness or dehydration rather than ordinary jet lag.

Ask how to time evening light, whether a planned sleep aid is appropriate, and what precautions to take if your work requires early starts during the adjustment period.