Jet lag when traveling east

You may not feel ready to sleep when the destination says bedtime, then feel sleepy when morning activities begin. Difficulty sleeping, daytime sleepiness, headache and reduced focus are common experiences during adjustment. Jet lag is related to the timing of light, sleep and meals, so a familiar routine at home may temporarily feel out of step abroad.

If possible, shift your sleep earlier before leaving. Set your watch to destination time during the journey, sleep when it is night there, and use daylight in the morning after arrival. Eat lightly if your stomach feels unsettled, stay hydrated and keep naps short and early. Avoid important decisions or driving while drowsy. A travel-health consultation can make the plan more specific to your route and health.

Arrange medical advice when symptoms are unusually intense, persist after your sleep schedule has stabilised, or interfere with safe work. Seek urgent help for chest pain, breathing trouble, fainting, sudden weakness, new confusion or a severe unfamiliar headache.

Discuss the best pre-trip bedtime shift, safe use of any sleep product, and how to protect alertness if you must work soon after landing.