How to reduce jet lag

Jet lag occurs when the internal body clock is out of step with the local day and night after rapid travel across time zones. It may cause difficulty sleeping at the local bedtime, waking too early, daytime sleepiness, poor concentration, irritability, or headache. The pattern is different from ordinary insomnia, although jet lag can temporarily produce insomnia-like symptoms.

Before travel, move bedtime and wake time gradually toward the destination schedule when practical. During the journey, rest, drink water, and limit alcohol. After arrival, follow local meal and sleep times, seek outdoor light at a useful part of the day, and keep naps short enough not to undermine night sleep. Gentle activity can support alertness. Avoid driving or safety-sensitive work when very sleepy. A travel-health consultation can help if you cross time zones often or use regular medicines.

Seek medical advice if sleep disruption or daytime sleepiness continues after your body has had time to adjust, repeatedly affects work or driving, or occurs without recent travel. Get prompt help for confusion, fainting, severe headache with neurological symptoms, chest pain, or breathing difficulty. Do not rely on sedating medicines without checking their suitability.

Ask how to time light exposure, whether a sleep aid is appropriate for your itinerary, and how your existing medicines may interact with travel or altered sleep. Discuss symptoms that remain after returning home.