Surviving jet lag

Jet lag happens when your internal body clock is out of step with the time zone around you. You may feel sleepy during the day, wake earlier or later than planned, find it difficult to sleep, or develop a headache. Travel across several time zones, disrupted routines and limited sleep can make the adjustment harder. These symptoms often improve as your body clock catches up with local daylight and daily activities.

A short spell of poor sleep after travel is different from ongoing insomnia. If difficulty sleeping continues after your travel routine has settled, read about Insomnia for more context.

Use the destination’s clock as soon as practical. Seek daylight during the part of the day that fits your new schedule, keep evening light softer, and choose regular meals at local times. Gentle movement can support alertness during the day, while a calm, dark sleep environment may make rest easier. Keep naps brief and earlier rather than sleeping through much of the local day. Avoid driving or making safety-critical decisions when daytime sleepiness is strong.

Plan demanding work, exercise and travel connections around how alert you are likely to feel. A travel-health consultation can help if you cross time zones frequently, have a medical condition, or need advice about medicines and sleep.

Arrange medical advice if severe sleepiness, confusion, repeated headaches or inability to function continues after you have had time to readjust, or if symptoms are worsening rather than settling. Seek urgent help for chest pain, fainting, severe breathlessness, new weakness, or a sudden severe headache. Jet lag should not be used to explain a symptom that feels unusually intense or different from your usual travel tiredness.

Ask whether another condition, medicine or sleep problem could be contributing to your symptoms; how to time light exposure around your itinerary; and whether a travel-health consultation is appropriate for future journeys.