How to manage jet lag

To manage jet lag, shift toward local time, use light thoughtfully, protect sleep, and avoid unsafe activities when drowsy. The aim is to give your internal clock clear signals without forcing sleep when you are not ready.

Jet lag happens when your sleep-wake rhythm is out of step with the local day. You might wake during the night, feel sleepy at lunchtime, have trouble concentrating or develop a headache. The farther the time change, the more noticeable the mismatch may be. [Difficulty Sleeping](/symptoms/difficulty-sleeping/) can occur with jet lag, but ongoing symptoms may need a broader assessment.

Set your watch to destination time and follow local meal and activity times. Spend time in daylight when it suits the direction of travel and planned bedtime; keep evening light low when preparing for sleep. Take a short rest only if needed, and avoid driving when sleepy. Keep caffeine earlier in the local day, limit alcohol, and make the sleeping space dark and comfortable. For personalised planning, consider a [Travel Health Consultation](/treatments/occupational-and-travel-medicine/travel-health-consultation/).

Contact a clinician if symptoms are severe, keep disrupting normal activities, or continue without a clear trend toward improvement. Urgent care is needed for severe breathlessness, chest pain, fainting, sudden confusion, new weakness or a sudden severe headache. Do not use sleep medicines or supplements without checking whether they are safe for you and compatible with other medicines.

Ask how to time light exposure for your route, whether a planned nap is sensible, and what to do if sleep remains difficult. If sleep problems continue, ask about [Insomnia Management](/treatments/lifestyle-and-wellness/insomnia-management/).