Jet lag

Overview

Jet lag is a temporary sleep problem that can happen when you travel quickly across several time zones, like on a long flight. Your body’s internal clock (also called your circadian rhythm) gets out of sync with the new local time. This can make you feel tired, groggy, and out of sorts for a few days until your body adjusts.

Yes, jet lag is very common. Nearly everyone who travels long distances across three or more time zones will experience some symptoms.

Jet lag can affect anyone who travels across time zones, including frequent flyers, business travelers, tourists, and even flight crew. Older adults may take longer to adjust, and people with rigid sleep schedules may feel it more strongly.

Symptoms

Common symptoms

• Daytime tiredness and fatigue
• Trouble falling asleep or staying asleep at night
• Difficulty concentrating or making decisions
• Irritability or mood swings
• Mild headache
• Digestive problems like upset stomach, constipation, or diarrhea
• General feeling of being unwell or 'off'

Symptoms in children

• Children may be more sensitive to time changes and can show irritability, clinginess, or changes in appetite.
• They may have trouble falling asleep at the new bedtime or wake up very early.
• Older children might complain of headaches or stomachaches.

Symptoms in older adults

• Older adults may experience more severe fatigue and take longer to adjust to the new time zone.
• They might also have more trouble with memory or concentration than younger people.

Causes

Main causes

• Crossing multiple time zones quickly disrupts your body’s internal clock, which normally follows a 24-hour cycle based on light and dark.
• Your body still thinks it is at home, while the new local time demands a different schedule for sleeping, eating, and waking.
• Traveling east (e.g., from the US to Europe) is often harder than traveling west because it shortens your day, making it harder to fall asleep early.

Risk factors

• Number of time zones crossed – more time zones mean more severe jet lag.
• Direction of travel – jet lag is usually worse when flying east.
• Age – older adults tend to have a harder time adjusting.
• Sleep deprivation before travel – being already tired can make jet lag worse.
• Caffeine and alcohol during flights – both can disrupt sleep and worsen symptoms.

When to see a doctor

See a doctor urgently if:

• If you have chest pain, difficulty breathing, or signs of a stroke (see emergency symptoms) – these are not typical of jet lag and need emergency care.

Book a routine appointment if:

• If your symptoms last longer than a week after arriving, see your GP to check for other causes.
• If jet lag is seriously interfering with your daily life or if you have an underlying health condition like diabetes or heart disease, ask your doctor for advice before long trips.

Diagnosis

Jet lag is diagnosed based on your travel history and symptoms. There is no specific test for jet lag – your doctor will ask about your recent travel, sleep patterns, and any other symptoms to rule out other conditions.

Tests that may be done

• No medical tests are needed for typical jet lag.
• If symptoms are unusual or persistent, your doctor may check for infections, thyroid problems, or sleep disorders like insomnia.

What to expect at your appointment

Your doctor will listen to your symptoms, ask about your trip, and give you reassurance and advice on how to help your body adjust. In most cases, no treatment is necessary.

Treatment

Jet lag usually gets better on its own within a few days. Treatment focuses on helping your body clock adjust more quickly and managing symptoms like sleepiness and poor concentration.

Self-care at home

• Adjust to the local time as soon as you arrive – eat meals and sleep according to the new schedule.
• Get plenty of natural sunlight during the day, especially in the morning, to help reset your body clock.
• Stay well hydrated by drinking water regularly during and after your flight.
• Avoid large meals, caffeine, and alcohol close to bedtime in the new time zone.
• Take short naps (20 minutes or less) if you are very sleepy, but try not to nap too close to bedtime.
• Consider a short period of exercise during the day, like a walk, to help your body adjust.

Medical treatments

In some cases, doctors may suggest using a low dose of a sleep-promoting medication for a few nights to help with sleep onset, or a medication to keep you awake during the day. These treatments are only meant for short-term use and should be discussed with a doctor. Over-the-counter supplements like melatonin are sometimes used, but their quality and effectiveness vary. Always talk to your healthcare provider before taking any product.

When is surgery considered?

Surgery is not relevant for jet lag.

Living with this condition

Jet lag is temporary, so you don’t 'live with' it long-term. However, if you travel often, you can plan ahead to minimize its impact. Give yourself a day or two to adjust after a long flight before important meetings or activities.

Lifestyle tips

• Try to gradually shift your sleep schedule a few days before travel – go to bed and wake up an hour earlier or later depending on your destination.
• On the flight, set your watch to the destination time and start following that schedule.
• Use an eye mask and earplugs if you want to sleep on the plane, but try to stay awake if it is daytime at your destination.
• Avoid alcohol and caffeine several hours before you plan to sleep at the new time zone.

Diet and exercise

Eat light meals during your flight and after arrival. Avoid heavy, greasy foods that can make you feel sluggish. Gentle exercise, like a walk outside, can help you stay awake during the day and promote better sleep at night.

Mental health and emotional wellbeing

Jet lag can cause irritability, low mood, and difficulty concentrating, but these feelings usually pass within a few days. If you feel persistently anxious or depressed after travel, talk to a healthcare professional.

Prevention

You cannot completely prevent jet lag, but you can reduce its severity. Planning ahead – shifting your sleep schedule, staying hydrated, and getting sunlight at the right times – can help your body adjust faster.

Vaccines

There are no vaccines for jet lag.

Screening programmes

There is no screening test for jet lag.

Complications

If left untreated

• Jet lag does not usually cause serious complications, but it can increase the risk of accidents due to daytime sleepiness or poor concentration.
• Repeated jet lag from frequent travel may contribute to long-term sleep problems or digestive issues in some people.

Long-term outlook

The outlook for jet lag is excellent. It almost always resolves on its own within a few days as your body adjusts to the new time zone. With simple self-care strategies, most people feel back to normal quickly. For frequent travelers, planning ahead can make the experience much easier.

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