What should you know about over jet lag?

Your internal body clock helps coordinate sleep, alertness, digestion, and hormone rhythms. After a long flight across time zones, local daylight and mealtimes may disagree with that clock. Jet lag can cause difficulty sleeping at the new bedtime, early waking, daytime sleepiness, headache, poor concentration, and irritability.

Symptoms can be stronger after travelling east or west across several time zones, but they vary with sleep debt, flight timing, light exposure, and individual health. Jet lag is different from insomnia that continues without a travel trigger, although the two can overlap.

Adopt the destination schedule for sleep, meals, and activity as soon as practical. Seek daylight at a useful local time, keep evening light lower when preparing for sleep, drink regularly, and avoid heavy alcohol. Gentle movement after travel may help you feel more alert.

If you nap, keep it brief enough to protect local bedtime. Do not drive or make safety-critical decisions when very sleepy. Ask a pharmacist or clinician before using a sleep aid or melatonin, particularly if you take regular medicines, are pregnant, or have a long-term condition.

Seek urgent care for chest pain, severe breathlessness, fainting, confusion, a sudden severe headache, or new weakness. Arrange medical advice if symptoms do not settle after travel adjustment, repeatedly disrupt trips, or continue when there is no recent time-zone change.

Persistent daytime sleepiness or difficulty sleeping may need assessment for another sleep problem, medicine effect, mood concern, or medical condition. A travel health consultation can help if you have complex health needs or frequent long-distance travel.

Ask how to time light exposure, naps, medicines, or any sleep aid for your itinerary. Share your departure and arrival times, usual sleep pattern, health conditions, and regular medicines.