What should you know about jet lag traveling east?

An eastward journey makes the local morning arrive before your internal day has ended. You may struggle to fall asleep at the new bedtime, wake before you are ready, and feel sleepy during the morning or afternoon. Difficulty sleeping and headache may accompany the change. Jet lag is a temporary body-clock mismatch, not proof that you have a separate sleep disorder.

Before departure, gradually move bedtime and waking earlier if your schedule allows. On arrival, follow local meals and activities, seek bright light earlier in the day, and reduce strong light near the planned bedtime. Keep exercise gentle if you are exhausted. Choose water and regular meals, and keep naps brief and earlier rather than sleeping through the afternoon. Do not combine alcohol with sleep medicines. A Travel Health Consultation can help tailor light, sleep, and medication advice to your itinerary.

Seek urgent care for severe breathing difficulty, chest pain, collapse, marked confusion, new one-sided weakness, or a sudden severe headache. Speak with a clinician if you cannot stay awake safely, symptoms interfere with essential tasks, or the sleep problem does not begin to ease after settling into destination time. Persistent symptoms may need assessment for insomnia, medication effects, or another illness.

How should I shift my sleep before an eastward flight? When should I seek light exposure? Would melatonin or another medicine be safe for me?