Jet lag

Jet lag is when your normal sleep pattern is disturbed after a long flight. Symptoms usually improve within a few days as your body adjusts to the new time zone.

Ways to reduce jet lag

Jet lag can't be prevented, but there are things you can do to reduce its effects.

Before you travel

Do

  • get plenty of rest
  • relax before going to bed and follow good sleep practices
  • gradually change your sleep routine – start going to bed and getting up an hour or 2 earlier or later than usual (in line with the time of your destination)

Don't

  • eat large meals, exercise, use electronic gadgets, or drink alcohol or caffeinated drinks before bedtime
During your flight

Do

  • drink plenty of water
  • sleep if it's a normal time for sleeping at your destination
  • use an eye mask and ear plugs if they help you sleep
  • keep active by stretching and regularly walking around the cabin

Don't

  • drink too much caffeine or alcohol – they can make jet lag worse
After you arrive

Do

  • change your sleep schedule to the new time zone as quickly as possible
  • set an alarm to avoid oversleeping in the morning
  • go outside during the day – natural light will help your body clock adjust

Don't

  • go to sleep until a reasonable hour for your new destination

If your trip is short (2 to 3 days) it may be better to stay on "home time".

If possible, eat and sleep at the times you would at home.

There's no treatment for jet lag

Medicines aren't usually needed for jet lag.

Symptoms often improve after a few days as your body clock adjusts to the new time zone.

Sleeping tablets may be helpful if you're having problems sleeping (insomnia). They can be addictive so should only be used for a short time and if symptoms are severe.

Melatonin is a chemical released by the body in the evening to let your brain know it's time to sleep. Melatonin supplements aren't recommended for jet lag because there isn't enough evidence that they work.

Symptoms of jet lag

The main symptoms are sleep-related. They include:

  • difficulty sleeping at bedtime and waking up in the morning
  • tiredness and exhaustion
  • finding it difficult to stay awake during the day
  • poor sleep quality
  • concentration and memory problems

Jet lag can also be associated with indigestion, constipation, diarrhoea and bloating.

Call 111

If you can’t speak to your GP or don’t know what to do next.

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