Jet Lag

Jet Lag Advice & Treatment | Travel Health Support | Allied Pharmacies 

Jet lag is a common sleep disturbance that occurs after travelling across multiple time zones. It happens when your body’s internal clock (circadian rhythm) becomes out of sync with the local time at your destination.

Symptoms of jet lag can affect sleep, energy levels and concentration, making it difficult to adjust after long-haul travel.

At Allied Pharmacies, pharmacists can provide travel health advice and support for managing jet lag symptoms, helping you adjust to new time zones and enjoy your trip.

Use the postcode search to find your nearest Allied Pharmacy for travel health advice and jet lag support.

What Is Jet Lag?

Jet lag occurs when you travel quickly across three or more time zones, causing your body’s natural sleep-wake cycle to fall out of alignment with the day and night cycle at your destination.

Your body normally follows a 24-hour rhythm that regulates sleep, alertness and hormone release. When you travel long distances by plane, your body clock needs time to adjust to the new schedule.

Jet lag symptoms usually improve within a few days as the body adapts to the new time zone.

Symptoms of Jet Lag

The most common symptoms of jet lag are related to sleep disruption and fatigue.

Symptoms may include:

• Difficulty falling asleep at night
• Waking up earlier or later than usual
• Daytime tiredness and fatigue
• Difficulty concentrating
• Headaches Irritability or mood changes
• Digestive problems such as nausea or loss of appetite

The severity of symptoms can depend on how many time zones you cross and whether you travel east or west, with eastward travel often causing stronger symptoms. 

How Long Does Jet Lag Last?

Jet lag symptoms usually improve within a few days as your body adjusts to the new time zone.

In general, it can take around one day per time zone crossed for your sleep cycle to fully adapt.

For example:

Crossing 3 time zones → around 3 days to adjust
Crossing 6 time zones → around 6 days to adjust

However, symptoms vary depending on the individual and travel conditions.

How to Reduce Jet Lag

Jet lag cannot always be prevented, but several strategies may help reduce its effects.

Before you travel, make sure to: 

• Get plenty of sleep before your flight
• Gradually adjust your sleep schedule toward your destination time
• Stay hydrated and avoid excessive alcohol or caffeine 

During the flight:

• Drink plenty of water
• Stretch and move around the cabin regularly
• Try to sleep if it is nighttime at your destination
• Use eye masks or earplugs to help with rest 

After you arrive:

• Switch to the local sleep schedule as soon as possible
• Spend time outdoors in natural daylight
• Avoid daytime naps if possible
• Eat meals according to local time

Exposure to natural daylight is particularly helpful because it helps reset the body’s internal clock.

Can Medication Help With Jet Lag?

Most cases of jet lag do not require medication and improve naturally as your body adjusts to the new time zone.

However, a pharmacist may provide advice on options that can help manage symptoms such as:

• Sleep disturbances
• Fatigue
• Headaches
• Digestive discomfort

In some cases, short-term sleep aids may be considered if sleep disruption is severe, although these should only be used with professional advice.

Why Speak to a Pharmacist About Jet Lag?

Pharmacists can provide helpful advice before and after long-haul travel.

At Allied Pharmacies, pharmacists can:

• Provide travel health advice before long flights
• Recommend products to improve sleep during travel
• Offer guidance on managing jet lag symptoms
• Advise on sleep hygiene and travel wellbeing

This support can help travellers adjust more quickly to new time zones and minimise travel fatigue.

Find Jet Lag Advice Near You

Travel health advice and support are available at participating Allied Pharmacies across the UK.

Use the postcode search above to find your nearest pharmacy offering travel health consultations and expert advice for managing jet lag.

Our pharmacists can help you prepare for travel and recover more quickly after long-haul flights.