What should you know about reducing jet lag?

Jet lag occurs when the body clock is out of step with the time zone after rapid travel. Sleepiness at local daytime, difficulty sleeping at night, headache, poor concentration, and digestive upset may follow. Jet lag can temporarily resemble insomnia, but symptoms usually relate to crossing time zones and adjusting to a new schedule.

If practical, move bedtime and waking time gradually toward the destination before travel. On arrival, follow local time for sleep, meals, and activity. Seek daylight at a useful local time, keep evening light low when preparing for bed, and use short naps only when needed. Drink water, limit alcohol, and avoid driving or safety-critical tasks if very sleepy. A travel-health consultation can help with complex itineraries, medicines, or health conditions.

Seek medical advice if sleep disruption continues beyond the expected adjustment period, daytime sleepiness affects safety, or headaches are severe or unusual. Ask before using melatonin or sleeping medicines, especially with other medicines, pregnancy, or a history of sleep problems. Seek urgent care for sudden severe headache, weakness, confusion, chest pain, or breathing difficulty.

How should I time light exposure for my route? Is melatonin suitable with my health conditions and medicines? What should I do if I already have insomnia? When is it safe to drive after arrival?