Jet Lag

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What is Jet Lag?
Jet lag is a temporary sleep disorder that occurs when your body’s internal clock (circadian rhythm) becomes out of sync with the time zone you’ve travelled to. It commonly affects people flying across multiple time zones, particularly in eastward travel (e.g. from Australia to Europe).

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When your internal clock is still set to your home time, you may feel sleepy during the day or wide awake at night in your new destination—making it difficult to function or enjoy your trip.

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Common Symptoms of Jet Lag

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Jet lag can vary from person to person and may include:

• Difficulty falling asleep or waking too early

• Daytime fatigue or drowsiness

• Trouble concentrating or memory issues

• Irritability or mood changes

• Digestive issues such as constipation, bloating, or loss of appetite

• A general feeling of being “unwell” or out of sync

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Jet lag usually lasts a few days, but for some travellers, especially after long-haul flights, it can persist for a week or more.

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Why Does Jet Lag Happen?

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Your body follows a natural 24-hour cycle controlled by exposure to light and darkness. When you cross time zones, your body’s rhythm is no longer aligned with the local environment, leading to a mismatch between when your body thinks you should be asleep and when you need to be awake.

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Factors that influence the severity of jet lag:

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• Number of time zones crossed

• Direction of travel (eastward is usually harder to adjust to than westward)

• Your individual sensitivity to sleep changes

• Poor sleep before or during travel

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Tips for Preventing & Managing Jet Lag

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Before You Travel:

• ✅ Gradually Adjust Your Sleep Schedule
  A few days before departure, try going to bed and waking up an hour earlier (for eastward travel) or later (for westward travel) to ease your body into the new time zone.

• ✅ Stay Well Rested
  Don’t start your trip already tired. Aim for quality sleep in the nights leading up to your flight.

• ✅ Plan Your Flight Times Wisely
  If possible, choose flights that arrive in the early evening at your destination to help you sync with local time.

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During the Flight:

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• ✅ Set Your Watch to Destination Time
  This helps mentally prepare you for the time change.

• ✅ Sleep or Stay Awake Strategically
  Try to sleep if it will be night at your destination, and stay awake during your destination’s daytime. Use a sleep mask, earplugs, or neck pillow for comfort.

• ✅ Stay Hydrated
  Drink plenty of water and avoid caffeine or alcohol, which can disrupt sleep and increase dehydration.

• ✅ Move Around Regularly
  Gentle stretching and walking during the flight can improve circulation and help reduce fatigue.

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After You Arrive:

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• ✅ Get Outside in Natural Light
  Exposure to sunlight is one of the most powerful ways to reset your internal clock. Try to spend time outdoors during the day, especially in the morning.

• ✅ Avoid Napping for Long Periods
  Short naps (20–30 minutes) may help with fatigue, but long naps can make it harder to adjust to the new schedule.

• ✅ Eat Meals According to Local Time
  Shifting your eating schedule can help reinforce your new routine.

• ✅ Use Sleep Aids Cautiously

  • Melatonin supplements may help some travellers adjust more quickly when taken in the evening at the new destination (consult a healthcare professional for proper timing and dosage).

  • Short-term use of sleep medications may be appropriate in some cases—speak to your doctor before departure.

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When to Seek Advice

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If you’re a frequent traveller, heading on a long-haul flight, or have struggled with jet lag in the past, our travel health team can help you prepare. We can provide personalised recommendations, including appropriate use of melatonin or other aids to help reduce the impact of jet lag on your trip.

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