Jet Lag

General Health

Tired, groggy, and wide awake when you should be asleep? That’s jet lag - and it can ruin the first days of your trip.

SwiftMedi offers proven jet lag treatments, including melatonin tablets, to help reset your body clock so you can adjust faster, sleep better, and enjoy your travel without losing precious time. With a quick online consultation and discreet delivery, relief is just a few clicks away.

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About 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.

Frequently Asked Questions

Below are some of the more common questions we hear from customers about shopping with Swiftmedi.

  • What is jet lag and why does it happen?

    Jet lag occurs when your internal body clock becomes misaligned with a new time zone after long-distance travel. This disruption affects sleep, digestion, alertness and overall energy levels. Symptoms are usually worse when travelling east because your body must adjust to an earlier schedule. Recovery typically takes a few days, but targeted strategies like melatonin can speed up adaptation.

  • What are the most common symptoms of jet lag?

    People with jet lag may experience poor sleep, daytime fatigue, irritability, trouble concentrating, digestive issues or a general feeling of being unwell. These symptoms occur because your circadian rhythm has not yet adjusted to the new time zone. Symptoms often improve naturally, but melatonin and structured sleep routines can help reset your body clock more quickly.

  • How long does jet lag last?

    Most travellers recover within a few days, though some people take up to a week depending on the number of time zones crossed. Travelling east often causes longer adjustment because your body must shift earlier. Taking melatonin at the right time may shorten recovery and help your body adapt faster to the new schedule.

  • Does melatonin help with jet lag?

    Yes. Melatonin is one of the most effective evidence-based options for reducing jet lag symptoms. It works by signalling to your brain that it is time to sleep, helping shift your internal clock to the new time zone. Correct timing is important, so follow the dosing guidance to maximise benefit.

  • When should I take melatonin for jet lag?

    Melatonin works best when taken at your new local bedtime for a few nights after arrival. This helps your body align its sleep cycle with the new time zone. Some people also take it the night before travel, depending on direction. Follow the dosing instructions on the specific melatonin product you choose.

  • Is melatonin safe for most travellers?

    Melatonin is generally safe for short-term use by healthy adults. Some people may experience mild side effects such as headache or next-day drowsiness. Avoid use if pregnant, breastfeeding or taking medicines that interact with melatonin unless recommended by a clinician. Always check suitability before use.

  • How can I prevent jet lag naturally?

    Gradually shifting your sleep schedule before travel, staying hydrated, avoiding heavy meals before bed and increasing daylight exposure after arrival all help regulate your internal clock. Limiting caffeine and adjusting meal timings can also support natural rhythm alignment. Melatonin is often added as an extra tool when symptoms are likely.

  • Is jet lag worse when travelling east or west?

    Jet lag is usually worse when travelling east because you must fall asleep earlier than your body expects. Travelling west lengthens your day, which is generally easier for most people to adjust to. Melatonin is particularly helpful when travelling east as it encourages earlier sleep.

  • Can jet lag affect mental clarity or mood?

    Yes. Jet lag can temporarily impair concentration, reaction time and overall mental performance. Many travellers also report irritability or low mood. These effects occur because your brain is functioning outside its usual circadian rhythm. Rest, hydration and melatonin may help restore normal cognitive patterns sooner.

  • When should I seek medical advice for jet lag?

    Seek advice if symptoms persist longer than a week, are unusually severe or significantly affect your daily functioning. People with chronic health conditions, mental health concerns or sleep disorders should also check with a clinician before using melatonin.

  • What is the best melatonin dose for jet lag?

    Most adults benefit from 2mg to 3mg taken at the local bedtime for the first few nights after arrival. Some formulations are immediate release, while others are prolonged release. The correct timing often matters more than the dose. Start with the lowest effective dose and adjust only if needed.

  • Can I take melatonin before my flight to prevent jet lag?

    Some travellers take melatonin the night before or during a long eastbound journey to start shifting their sleep phase early. This can help reduce severe symptoms upon arrival. Always follow product instructions and avoid taking melatonin if you need to remain alert during the flight.

  • Can melatonin help me fall asleep on the plane?

    Melatonin may help you nap on the plane if the timing matches your destination's night-time. Taking it at the wrong time can worsen jet lag, so it's important to plan your schedule based on the local time where you're heading. Avoid use if you need to stay awake or supervise children.

  • Does caffeine make jet lag worse?

    Caffeine can temporarily mask jet lag fatigue but may delay your ability to fall asleep at the new local bedtime. Limiting caffeine for several hours before your intended sleep time helps your body adjust more smoothly. Using melatonin at bedtime can support faster realignment.

  • Can melatonin be used alongside other sleep aids for jet lag?

    Melatonin should generally be used alone unless advised by a clinician. Combining it with antihistamines, sedatives or alcohol may increase drowsiness or impair coordination. If you already take sleep medication, speak to a healthcare professional before adding melatonin for jet lag management.

If you have any questions, concerns, or need advice, our team is always available to help, just as you'd expect from your local pharmacy.