Jet lag is a sleep problem. It happens when a person travels across multiple time zones. It can cause sleepiness, tiredness, headaches, and other symptoms. Take some steps to prevent jet lag from ruining your next trip.
Your body has in internal clock. It helps determine when you sleep and wake. When you fly across time zones, your internal clock gets out of sync with your new location. Jet lag may cause:
Jet lag has a biological cause. Knowing the cause can help you know how to prevent it.
Plan ahead for jet lag. Try these steps before your next big trip.
Preparing for a vacation or business trip is a busy time. There is often a flurry of last minute errands, phone calls, and packing. If you start your trip tired, you may not get back on track. Being tired is not a fun way to spend vacation or be successful at business. Be sure to:
Before and during your flight, drink lots of fluids. Choose non-caffeinated, non-alcoholic beverages, since caffeine and alcohol can affect sleep. Dehydration can make sleepiness and tiredness worse.
If you are travelling across many time zones, plan for jet lag. Keep the schedule light for the first 2 days of your trip. Give yourself time to recover. If you can, choose a flight that arrives at your destination in the early evening. Then, try to stay up until 10 pm local time. This will help your internal clock adjust to the new time zone.
After you arrive, take steps to help with jet lag symptoms.
Adjust your daily routine to fit the new time zone. Even if you feel tired during the day, try not to sleep. If you must nap, limit it to no more than 2 hours.
Get outdoors into natural light. Sunlight will help your internal clock adjust more quickly.
Melatonin is a hormone that helps regulate sleep. Your body produces melatonin based on amount of light you are exposed to.
A melatonin supplement may help jet lag. However, it can interact with certain medicines. Talk to your doctor if you consider taking it.
When you travel, you may want to wear a sleeping mask when you sleep. The darkness may help your body make more melatonin too.
It can be hard to sleep in a new location. New and unfamiliar noises can keep you awake even if you are very tired. Try some white noise: a fan, air conditioner, or even a radio on static. This can block out those unfamiliar noises and help you sleep. You can also download an app on your phone or tablet.
Jet lag is hard to avoid when you travel over many time zones. However, a few simple steps can help reduce the effects.
American Academy of Sleep Medicine
National Sleep Foundation
Better Sleep Council of Canada
Jet lag. Centers for Disease Control and Prevention website. Available at: https://wwwnc.cdc.gov/travel/page/jet-lag. Accessed October 27, 2021.
Jet lag and sleep. National Sleep Foundation website. Available at: https://www.sleepfoundation.org/travel-and-sleep/jet-lag. Accessed October 27, 2021.
Jet lag. EBSCO DynaMed website. Available at: https://www.dynamed.com/condition/jet-lag. Accessed October 27, 2021.
Melatonin. EBSCO Natural and Alternative Treatments website. https://www.ebsco.com/products/research-databases/natural-alternative-treatments . Accessed October 27, 2021.
Last reviewed October 2021 by
EBSCO Medical Review Board
Last Updated: 10/27/2021