What is the first treatment for jet lag?

Jet lag happens when your internal body clock is out of step with local time. It may cause daytime sleepiness, difficulty sleeping at night, reduced concentration, headache, or digestive upset. The first approach is behavioural: follow local daytime and bedtime cues, seek appropriately timed natural light, and keep your routine simple while your body adjusts. The direction and timing of light can matter, especially after crossing several time zones.

Move towards local bedtime and wake time rather than taking long daytime naps. Spend time outdoors during the local day, keep evening light lower before bed, drink fluids, and choose lighter meals if your stomach feels unsettled. Gentle activity can help you stay awake until a reasonable local bedtime. Avoid driving or safety-sensitive work when very sleepy. If sleep remains difficult, Insomnia Management can provide structured advice. A Travel Health Consultation is useful before future long-distance trips, particularly if you take regular medicines or have a condition affected by sleep loss.

Seek medical advice if sleep problems or marked daytime sleepiness continue after your body has had time to adjust, or if they repeatedly disrupt work and travel. Arrange prompt assessment for chest pain, fainting, severe breathlessness, confusion, or a sudden neurological symptom; these are not typical jet lag features. Ask before using sleep medicines or melatonin, because suitability and timing depend on your health and other medicines.

When should I seek light exposure after this journey? Is a sleep aid suitable for me? How should I manage regular medicines across time zones? Could another condition explain my ongoing fatigue?