What to know about jet lag for expat residents

Your internal body clock helps coordinate sleep, alertness, digestion and hormone rhythms. Long-distance travel can move the clock faster than the local day-night schedule. You may feel sleepy during meetings, wake before dawn, struggle to concentrate, or notice appetite and bowel changes. Crossing several time zones, travelling east, poor sleep and dehydration can make adjustment harder.

Jet lag is different from persistent insomnia or illness. It should gradually improve as your body clock aligns with local daylight, meals and bedtime. A demanding work schedule can make symptoms more noticeable when you return from visits to family or business trips.

Use the destination's clock for meals, work and sleep as soon as practical. Seek daylight during the local morning or afternoon according to the direction of travel, keep naps brief and avoid driving when very sleepy. Drink water, choose light meals, and use gentle activity to stay awake until a suitable local bedtime.

Keep the bedroom dark, quiet and cool. Limit alcohol and late caffeine. If you are considering melatonin or a sleeping medicine, ask a clinician or pharmacist about timing, interactions and whether it suits you.

Speak with a clinician if sleep disruption continues after your routine has settled, repeatedly affects work or safety, or comes with loud snoring and pauses in breathing. Get urgent help for chest pain, severe breathlessness, confusion or a sudden neurological change. Do not attribute alarming symptoms to jet lag without assessment.

Ask how to time daylight and sleep for your route, whether a medicine is appropriate with your health conditions, and how to manage jet lag before an important workday. Mention pregnancy, epilepsy, mood conditions and regular medicines when discussing sleep aids.