What should you know about jet lag kicking in?

Your internal clock still follows the departure time while daylight, meals, work, and bedtime follow the destination. You may feel sleepy during the day, wake when you want to sleep, or notice a headache and reduced concentration. Eastward travel often requires an earlier sleep schedule; westward travel requires a later one. The effect can feel stronger after a long flight, interrupted sleep, or several time zones, but the experience varies.

Adopt the destination schedule gradually, seek outdoor daylight at a suitable local time, and keep evening light subdued when preparing for sleep. Drink water, choose regular light meals, and use gentle movement after travel. Avoid driving or safety-sensitive work when very sleepy. A clinician or travel-health professional can help you plan light exposure and discuss whether a sleep aid is appropriate, especially if you take other medicines.

Arrange medical advice if sleep disruption continues after your body has had time to adjust, repeatedly affects work or driving, or resembles persistent insomnia. Seek urgent help for confusion, fainting, severe breathing difficulty, chest pain, or a sudden severe headache. A new fever, repeated vomiting, or symptoms that began before travel may point to another illness rather than jet lag.

Ask: Could another condition or medicine be contributing? What local sleep and light schedule fits my route? Is a short-term treatment suitable with my health history? What warning signs should change my travel or driving plans?