What should you know about jet lag remedies that actually work?

Your body clock responds to cues such as light, darkness, meals and activity. A flight can move you across several time zones before those cues have adjusted. That mismatch may produce tiredness, poor concentration, daytime sleepiness, difficulty sleeping or headache. A remedy is useful when it supports the clock shift and keeps you safe, rather than simply masking drowsiness.

Before departure, move bedtime gradually when your schedule allows. At your destination, use daylight during the part of the day you want your body clock to recognise as daytime, and keep nights dark and calm. Keep naps brief, eat according to local time, drink water and walk gently. Avoid alcohol when it worsens sleep. Do not drive while sleepy. See Jet Lag and Travel Health Consultation for further planning; Insomnia Management covers sleep habits.

Contact a clinician if symptoms remain disruptive after adjustment, recur without travel, or include severe daytime sleepiness that makes work or driving unsafe. Seek urgent help for fainting, chest pain, severe breathing difficulty, sudden weakness, trouble speaking or confusion. Those signs need evaluation beyond ordinary jet lag.

Ask how to time daylight for your travel direction, whether a sleep condition could be contributing, and how to manage the plan if you work nights or must drive soon after arrival.