Jet Lag
Tiredness, poor sleep, poor concentration and an upset stomach after flying across 3 or more time zones, because your body clock is still on home time. Usually worse flying east. It settles on its own, at roughly a day per time zone crossed (a little faster flying west).
Treatment options
Ratings show how strong the research is.
- Moderate evidenceDaylight at the right timeThe strongest signal for resetting your body clock. After flying east, get morning light. After flying west, get afternoon and evening light.
- Moderate evidenceMelatoninA low dose (0.5 to 5 mg) at bedtime at your destination for a few days helps many travellers, especially flying east across 5 or more time zones. Needs a prescription in Australia, except slow-release tablets for people over 55.
- Limited evidenceShift your sleep before you goFor 2 to 3 days before you leave, go to bed and get up an hour earlier each day if flying east, or later if flying west.
- Limited evidenceCaffeineHelps daytime alertness. Avoid it in the 6 hours before bed.
- Limited evidenceShort-acting sleeping tabletsA doctor may suggest one for a few nights on arrival. They help sleep but don’t reset your body clock.
- Not recommendedAlcohol to help sleepWorsens sleep quality and dehydration, on the plane and after.
What you can do
- Set your watch to destination time when you board, and sleep or stay awake to match.
- Drink water and move around the cabin on long flights.
- On arrival, eat and sleep on local time. Keep naps under 30 minutes.
- For trips of 2 days or less, staying on home time may be easier.
- Avoid important decisions on your first day.
See your GP if
- You take medicines at set times, such as insulin or the pill, and need a plan for time zones
- You’d like to discuss melatonin or sleeping tablets before you travel
- Sleep problems last more than 2 weeks after you return
See a doctor urgently for a painful, swollen calf, chest pain or sudden breathlessness after a long flight, as these can be signs of a blood clot. Call 000 if severe.
Evidence and more information
maladywise.com/jet-lag/