Jet Lag

Jet Lag Treatment & Advice | Travel Health | Allied Pharmacies

Jet lag is a common condition that affects travellers crossing multiple time zones, causing disruption to your body's internal clock and leading to symptoms such as fatigue, difficulty sleeping, and poor concentration. At Allied Pharmacies, our pharmacists provide expert advice and effective treatments to help you manage jet lag and adjust to your new time zone more quickly. Whether you are flying for business or leisure, we can help you arrive feeling your best.

What Is Jet Lag?

Jet lag, also known as jet lag disorder, occurs when your body's circadian rhythm — the internal clock that regulates your sleep-wake cycle — is out of sync with the local time at your destination. According to the NHS, jet lag is a temporary condition that usually affects people who fly across three or more time zones. The more time zones you cross, the more severe your jet lag is likely to be.

Your circadian rhythm is influenced by exposure to daylight, mealtimes, and physical activity. When you travel to a different time zone, your body continues to operate on its original schedule, which can make you feel sleepy during the day and wide awake at night. Jet lag typically resolves on its own within a few days as your body adjusts, but treatments and strategies are available to speed up this process.

Symptoms of Jet Lag

Jet lag symptoms can vary from person to person but commonly include:

• Difficulty falling asleep or staying asleep at the appropriate local time
• Daytime fatigue, drowsiness, and lack of energy
• Difficulty concentrating and impaired cognitive function
• Irritability and mood changes
• Digestive problems including nausea, indigestion, and changes in appetite
• A general feeling of being unwell or disoriented
• Muscle soreness and headaches

Jet lag tends to be worse when travelling east, as your body finds it harder to advance its internal clock than to delay it. Symptoms usually improve within a few days, but for long-haul travellers crossing many time zones, full adjustment can take up to a week or more.

Jet Lag Treatment Options

Several treatments and strategies can help reduce the severity of jet lag and speed up your adjustment to a new time zone. Our pharmacists can recommend the most suitable option based on your travel plans:

• Melatonin – a hormone naturally produced by the body that helps regulate sleep. Melatonin supplements can help reset your circadian rhythm when taken at the appropriate time. Our pharmacists can advise on the correct dosage and timing for your specific journey.
• Short-acting sleeping tablets – in some cases, a short course of sleeping tablets may be prescribed to help you sleep at the right time during the first few days at your destination. These are only recommended for short-term use.
• Caffeine management – strategic use of caffeine can help maintain alertness during the day, but it should be avoided in the hours before bedtime at your destination.
• Light exposure therapy – controlled exposure to bright light at specific times can help shift your circadian rhythm in the right direction.

Tips to Reduce Jet Lag

In addition to treatments, the following practical tips can help minimise the impact of jet lag on your trip:

• Start adjusting your sleep schedule a few days before departure by going to bed earlier or later depending on your direction of travel
• Set your watch to the destination time zone as soon as you board the plane
• Stay well hydrated during the flight and avoid excessive alcohol, which can worsen jet lag symptoms
• Try to sleep on the plane if it is nighttime at your destination, using an eye mask and earplugs
• Upon arrival, get outside in natural daylight as much as possible to help reset your body clock
• Eat meals at the local mealtimes, even if you do not feel particularly hungry
• Avoid napping for more than 20 minutes during the day, as longer naps can delay your adjustment
• Exercise lightly during the day to help promote sleep at night

Who Is Most Affected by Jet Lag?

Jet lag can affect anyone who crosses multiple time zones, but some people are more susceptible than others. Older adults tend to experience more severe jet lag and take longer to recover. Frequent travellers and airline crew may develop chronic jet lag symptoms if they do not allow adequate time for recovery between flights. People with existing sleep disorders or those who are already sleep-deprived before travel may also find jet lag more difficult to manage.

Understanding Your Body Clock

Your circadian rhythm is a 24-hour internal cycle controlled by a part of the brain called the suprachiasmatic nucleus. It responds primarily to light and darkness, telling your body when to produce melatonin (the sleep hormone) and when to be alert. When you travel across time zones, this cycle becomes misaligned with the local environment, causing the uncomfortable symptoms of jet lag.

Understanding how your body clock works can help you use light exposure and melatonin more effectively. When travelling east, you need to advance your body clock by seeking bright morning light at your destination and avoiding evening light. When travelling west, the opposite applies — seek evening light and avoid early morning light. Our pharmacists can create a personalised light exposure schedule based on your specific journey to help you adjust as quickly as possible.

Jet Lag and Business Travel

For business travellers, jet lag can significantly affect performance, decision-making, and productivity. Arriving at an important meeting or conference feeling exhausted and unable to concentrate can undermine the purpose of your trip. Planning ahead with the right jet lag management strategy can make a real difference. Our pharmacists can advise business travellers on the most effective approaches for short trips where full adjustment is not practical, as well as longer stays where complete adaptation to the local time zone is the goal.

How Our Jet Lag Service Works

At Allied Pharmacies, our jet lag consultation is designed to provide you with personalised advice and treatment before you travel. Simply visit any of our branches and speak to a pharmacist about your upcoming trip. Our pharmacist will discuss your itinerary, the number of time zones you are crossing, and any health conditions that may affect your sleep. Based on this, we will recommend a tailored jet lag management plan, which may include melatonin, sleeping aids, and practical strategies for adjusting to your new time zone.

Why Choose Allied Pharmacies?

Allied Pharmacies offers expert jet lag advice and treatment as part of our comprehensive travel health service:

• No appointment needed – walk in for travel health advice
• Melatonin and sleep aids available following consultation
• Personalised jet lag management plans based on your itinerary
• Expert advice on sleep hygiene and circadian rhythm adjustment
• Comprehensive travel health services including vaccinations and antimalarials

Related Services

You may also be interested in these related travel health services at Allied Pharmacies:

• Altitude Sickness – prevention and treatment for high-altitude travel
• Antimalarials – prescription antimalarial tablets for malaria-risk zones
• Hepatitis A Vaccine – travel vaccination for hepatitis A risk areas

Find Jet Lag Treatment Near You

Visit your nearest Allied Pharmacies branch before your trip for expert jet lag advice and effective treatments. Our pharmacists are here to help you travel well and arrive refreshed. For more information about jet lag, visit the NHS jet lag guide.