Overcoming jet lag

Jet lag occurs when your internal body clock is out of step with the local day and night after crossing time zones. You may have difficulty sleeping at the local bedtime, wake earlier than planned, feel sleepy during the day, or develop headache and reduced concentration.

Symptoms can feel stronger after a long journey, poor sleep, dehydration, or alcohol. They often improve as your rhythm catches up. Ongoing sleep problems after the travel period may point to insomnia or another issue rather than jet lag alone.

Before and during travel, prioritise sleep, drink water, and limit alcohol. Once you arrive, follow local meal and sleep times, spend time in suitable daylight, and use gentle activity to stay awake until a reasonable local bedtime. Keep naps short enough that they do not make nighttime sleep harder.

Avoid driving or making safety-sensitive decisions when very sleepy. A travel-health clinician can advise on timing strategies for your itinerary, existing conditions, and any medicine you are considering. Do not use a sedating product or melatonin without checking whether it is suitable for you.

Seek medical help if symptoms are severe, fail to improve after you have had time to adjust, or make daily activities unsafe. Get urgent care for chest pain, severe breathlessness, fainting, new confusion, one-sided weakness, or a sudden severe headache. These symptoms are not typical jet lag and need prompt assessment.

Ask: What sleep and light schedule fits my route? Is any medicine suitable with my health conditions? How can I manage daytime sleepiness safely? When should persistent symptoms be assessed?