What are the treatment options for jet lag?

Jet lag happens when your internal body clock is out of step with the local time after crossing time zones. Sleepiness, early waking, poor concentration, irritability, appetite changes, and stomach upset can follow. Direction of travel, number of time zones crossed, age, sleep debt, and the timing of light all affect the experience.

Most treatment is behavioural. Light is a powerful body-clock signal, but using it at the wrong local time can delay adjustment. Medicines or melatonin are not suitable for everyone, so seek individual advice before using them, especially if you take regular medicines or have a sleep disorder.

Before travel, shift bedtime and wake time gradually when practical. During the journey, drink water, limit alcohol, and move around periodically. After arrival, follow local meal and sleep times, get outdoor daylight at an appropriate time, and use a short nap only if needed so it does not undermine the next night’s sleep.

A travel health consultation can help plan light exposure, sleep timing, medicines, and precautions for a complex itinerary. If poor sleep continues after the body-clock disruption should have settled, insomnia management can provide structured sleep support.

Arrange medical advice if sleepiness makes driving, operating equipment, or work unsafe, or if symptoms persist well beyond your travel adjustment. Seek urgent help for chest pain, severe breathlessness, fainting, confusion, or a sudden neurological change rather than assuming these are jet lag.

Ask when to seek light exposure at your destination, whether a sleep aid is appropriate, and how to time any prescribed medicine. Mention your route, arrival time, usual sleep pattern, pregnancy, and conditions such as epilepsy or bipolar disorder.