Jet Lag

Key Points

Overview

Jet lag occurs when your body's internal clock, also known as your circadian rhythm, is out of sync with the new time zone after a long flight. This disruption affects your natural sleep-wake cycle, making it difficult to sleep at night or stay awake during the day. While jet lag cannot be entirely avoided, its effects typically lessen within a few days as your body gradually adapts to the new local time. Simple adjustments to your routine before, during, and after travel can help manage symptoms and speed up recovery.

Signs and Symptoms

• Difficulty sleeping at bedtime
• Difficulty waking up in the morning
• Tiredness and exhaustion
• Difficulty staying awake during the day
• Poor sleep quality
• Concentration and memory problems
• Indigestion or nausea
• Constipation
• Changes in appetite
• Mild anxiety

Things That Increase the Risk

• Long flights crossing multiple time zones
• Insufficient rest before travel
• Dehydration during flight
• Consuming excessive caffeine or alcohol while flying
• Not adjusting to the new time zone quickly upon arrival

Diagnosis

• Based on recent long-distance travel history
• Evaluation of reported sleep disturbance symptoms
• Assessment of other physical and mental symptoms

Treatment & Management

• Adjusting sleep schedule to new time zone quickly
• Seeking natural light during the day
• Avoiding daytime naps
• Using sleeping tablets for severe, short-term insomnia (under medical advice)
• Allowing body to adjust naturally over a few days

Prevention

• Get plenty of rest before traveling
• Gradually adjust sleep times before flight
• Drink plenty of water during flight
• Keep active by stretching and walking in the cabin
• Try to sleep if it's night at your destination
• Use eye mask and earplugs for better sleep
• Avoid too much caffeine or alcohol during flight

Related Diseases

• Insomnia
• Circadian rhythm sleep disorder
• Shift work sleep disorder
• Fatigue syndrome

Available Treatments

Explore our range of treatment options for Jet Lag: