Why jet lag can feel worse

A late departure, broken flight sleep, dehydration, stress and demanding plans can add fatigue to the circadian mismatch. You might notice stronger daytime sleepiness, trouble falling asleep, waking at an unsuitable hour, headache, irritability or slower thinking. These symptoms can reinforce one another: poor sleep reduces alertness, while worry about sleep can make settling harder.

Protect sleep before the trip and begin using destination time during the journey when practical. Seek appropriately timed daylight, keep the evening calm, eat regular meals and drink water. Use a short nap only when needed, rather than sleeping through the local day. Reduce alcohol, and do not drive, swim alone or operate equipment if drowsiness is affecting judgment. Travel-health advice may help when the itinerary is demanding.

Get medical advice if symptoms keep worsening, remain disabling after your routine has settled, or resemble a separate sleep problem. Seek urgent care for chest pain, difficulty breathing, fainting, sudden weakness, new confusion or a severe unusual headache rather than attributing these signs to jet lag.

Tell your doctor about your route, sleep during the journey, medicines, alcohol and work demands. Ask which factor is most likely disrupting your adjustment and what plan supports safe alertness.