Jet Lag

When to book jet lag advice

Speak to a pharmacist before you fly if you are crossing three or more time zones and expect:

• Difficulty falling or staying asleep at the local time
• Daytime fatigue, drowsiness and low energy
• Poor concentration and impaired thinking
• Irritability and mood changes
• Nausea, indigestion or appetite changes
• Feeling generally unwell or disoriented
• Muscle soreness and headaches

Jet lag is usually worse travelling east, as the body finds it harder to advance its clock than delay it. Older adults, frequent flyers, airline crew and anyone already sleep-deprived or living with a sleep disorder tend to be affected more.

What is jet lag?

Jet lag happens when your circadian rhythm, the internal clock that regulates your sleep-wake cycle, falls out of sync with local time. That clock is influenced by daylight, mealtimes and activity, so on arrival your body carries on running to its old schedule, leaving you sleepy by day and wide awake at night. It usually settles within a few days, though long-haul trips across many time zones can take a week or more.

Jet lag treatments

• Melatonin - the hormone that helps regulate sleep. Supplements can reset your circadian rhythm when taken at the right time, and we can advise on dose and timing for your specific journey
• Short-acting sleeping tablets - occasionally appropriate for the first few days at your destination, for short-term use only
• Caffeine management - useful for daytime alertness, but avoid it in the hours before local bedtime
• Light exposure - controlled bright light at specific times shifts your body clock in the right direction

Travelling east, seek bright morning light and avoid evening light. Travelling west, do the opposite. We can build a personalised light exposure schedule around your itinerary.

Practical tips to reduce jet lag

• Shift your sleep schedule earlier or later a few days before departure, depending on direction of travel
• Set your watch to destination time as you board
• Stay hydrated in flight and go easy on alcohol
• Sleep on the plane if it is night at your destination, using an eye mask and earplugs
• Get outside in natural daylight on arrival
• Eat at local mealtimes, even without much appetite
• Keep daytime naps under 20 minutes
• Take light exercise during the day to promote sleep at night

Find jet lag treatment near you

Walk in with no appointment for melatonin and sleep aids following consultation, personalised jet lag plans based on your itinerary, and full travel health services including vaccinations and antimalarials. Use the postcode search above to find your nearest Allied Pharmacy.