Jet Lag

Overview

Jet lag is a temporary sleep disorder caused by travelling across multiple time zones. It happens when your body’s internal clock (circadian rhythm) is out of sync with the new local time. The result? Tiredness, difficulty sleeping, poor concentration, and sometimes digestive problems.

Although jet lag resolves naturally, it can be frustrating — especially if you’re travelling for business, a special event, or a once-in-a-lifetime holiday. Treatments such as melatonin or melatonin-like medicines can help reset your sleep pattern, while lifestyle strategies make adjustment smoother.

Symptoms of Jet Lag

Common jet lag symptoms include:

• Trouble falling asleep at night or waking up too early
• Feeling very tired or drowsy during the day
• Difficulty concentrating or poor memory
• Mood changes such as irritability
• Digestive issues (indigestion, diarrhoea, or constipation)
• General feeling of being “out of sync”

Symptoms are usually worse when travelling eastward (e.g. UK to Asia) compared with westward flights.

Diagnosis

There’s no formal test for jet lag — it’s diagnosed based on:

• Recent travel across two or more time zones
• The timing and type of sleep disruption
• Symptoms such as tiredness, difficulty functioning, and digestive upset

If your sleep problems last longer than 2 weeks after travel, it may be another sleep condition, and medical advice is recommended.

Treatments for Jet Lag

Treatment depends on the severity of your symptoms and how quickly you need to adapt.

Prescription and pharmacy options:

• Melatonin (e.g. Circadin) — helps reset your body clock by mimicking the natural sleep hormone.

In some countries, other melatonin-like medicines may be available.

Self-care and natural approaches:

• Exposure to natural light at the right time of day (morning for eastward travel, afternoon for westward).
• Staying hydrated and avoiding excess alcohol or caffeine.
• Short naps (20–30 minutes) if daytime sleepiness is overwhelming.
• Gradually adjusting your sleep schedule a few days before travelling.

Prevention & Self-Care

• Shift your sleep pattern before travel to match the destination.
• Get daylight exposure soon after arrival — sunlight is the strongest regulator of the body clock.
• Keep well hydrated and eat light meals.
• Stay active after arrival to fight daytime sleepiness.
• Use sleep aids (such as melatonin) if recommended by a prescriber.

Misconceptions about Jet Lag

“Everyone gets jet lag the same way.”

In reality, symptoms vary — some adapt quickly, others struggle for days.

“Sleeping pills cure jet lag.”

Sleeping tablets may help temporarily, but they don’t reset your body clock — melatonin is more effective for that.

“Flying west doesn’t cause jet lag.”

Westward flights often cause milder symptoms, but many people still feel out of sync.

FAQs

How long does jet lag last?
Most people recover within 3–5 days, depending on the number of time zones crossed.

Is melatonin safe?
Yes, melatonin is generally safe and well tolerated when prescribed for short-term use. Side effects are usually mild, such as headache or drowsiness.

Can jet lag be completely prevented?
Not always, but adjusting your routine and using melatonin can reduce its severity and duration.

Why is eastward travel harder?
Travelling east shortens the day, meaning you need to fall asleep earlier than your body is used to. This is harder to adjust to than lengthening the day (westward travel).

When should I see a doctor?
If sleep problems last more than 2 weeks after travel, or you have persistent fatigue or mood changes, seek medical advice.