Jet lag in travellers

Jet lag in travellers is a temporary body-clock mismatch that can disturb sleep, alertness, mood and digestion after crossing time zones. The local clock may say daytime while your brain and body still expect sleep, or the reverse.

A traveller may struggle to fall asleep at the local bedtime, wake too early, or feel unusually sleepy during the day. Headache, reduced focus, low energy and changes in appetite can accompany the sleep disruption. The direction and size of the time change, sleep before departure, and the ability to follow local routines all influence the experience. Read more about [Jet Lag](/conditions/jet-lag/).

Move toward destination time after landing by eating, waking and becoming active according to the local day. Get outdoor light at an appropriate time, keep the room dark for sleep, and make the first days less demanding if possible. Drink water, choose regular meals and avoid driving or operating equipment while drowsy. Travellers with complex schedules or medical conditions can discuss preparation with a clinician before departure.

Arrange medical advice if sleepiness or poor concentration is making travel unsafe, or if symptoms continue and are not gradually easing. Seek urgent care for chest pain, major breathing difficulty, collapse, sudden confusion, new weakness or a severe sudden headache. Do not assume every symptom after a flight is jet lag, particularly when it is intense or unusual for you.

Ask how to prepare your sleep schedule for the route, when daylight may be useful, and whether medicines or supplements are appropriate for you. Mention your usual sleep pattern, health conditions and any symptoms that began before travel.