What should you know about sleeping with jet lag?

Jet lag happens when your body clock is still set to the time zone you left. You may feel awake at bedtime, wake earlier than planned, or become sleepy during the day. Headache, poor concentration and appetite changes can accompany the disrupted rhythm. Symptoms often ease as the body clock adjusts, but another sleep problem such as insomnia can make recovery harder.

Use the destination schedule for meals, light exposure and bedtime as soon as practical. Get outdoor light during the part of the day that suits your direction of travel, while keeping the bedroom dark and quiet at night. Keep naps brief and earlier rather than sleeping for a long period late in the day. Limit alcohol, caffeine near bedtime and bright screens when you are trying to wind down. A travel-health consultation can help if you cross time zones often or take regular medicines.

Speak with a clinician if sleep disruption persists after your body has had time to adjust, repeatedly affects work or safety, or causes severe daytime sleepiness. Seek urgent help for confusion, fainting, chest pain or severe headache with neurological changes. Do not drive or operate machinery when you are struggling to stay awake.

Ask how to time light exposure, whether a sleep aid is suitable with your medicines, and how to plan sleep before a long eastward or westward journey.