Beating Jet Lag: Practical Tips for Travellers

What is jet lag?

Jet lag happens when you travel quickly across several time zones and your internal body clock falls out of step with the local time. Your circadian rhythm still expects to sleep, eat and wake on your home schedule, while your destination demands something different. The result is poor sleep, daytime tiredness and a general sense of being off-balance for a few days.

Jet lag tends to be worse:

• The more time zones you cross
• When travelling eastward, which shortens your day
• As we get older, since the body clock becomes less flexible

Unlike ordinary travel tiredness, jet lag is specifically about the mismatch between your internal clock and the new local time, which is why simply catching up on sleep does not fix it straight away.

Common symptoms

• Difficulty falling asleep or waking too early
• Daytime fatigue and poor concentration
• Digestive upset and reduced appetite
• Low mood or irritability

Before you travel

A little preparation can soften the impact:

• Shift your schedule gradually: In the few days before departure, move your bedtime an hour or so towards your destination's time.
• Arrive rested: Travelling already sleep-deprived makes jet lag worse.
• Plan your first day: Knowing when you will seek light or rest helps you adapt faster.

During the flight

• Set your watch to the destination time as you board to start thinking on local time.
• Stay hydrated and limit alcohol and excessive caffeine.
• Move regularly to stay comfortable and support circulation.
• Sleep strategically: Only try to sleep if it is night-time at your destination.

After you arrive

The most powerful tool for resetting your clock is light, used at the right time.

• Get outdoor daylight during the destination's daytime to anchor your new rhythm.
• Avoid bright light, including screens, when it is night-time at your destination.
• Eat meals on local time to help your body adjust.
• Time naps carefully: A short early nap can help, but long late-afternoon naps make night sleep harder.

Where sleep aids fit in

For most short trips, good light timing and routine are enough. For significant time-zone changes, some travellers discuss short-term options with a pharmacist or doctor. Melatonin is sometimes used to help nudge the body clock, and short-term sleep medicines are occasionally considered for a few nights of disrupted sleep. These are not for routine or long-term use and carry their own cautions, including next-day drowsiness, so professional advice matters. You can explore our sleep aids range and read our insomnia explained guide for background, but any medicine should be discussed with a healthcare professional first.

Tips for business and frequent travellers

• Build in a recovery day before important meetings where possible
• Keep a consistent home sleep routine to make trips less disruptive
• For very short trips, it may be easier to stay on home time rather than fully adjusting

A simple rule of thumb on light

When flying east, seek morning light at your destination and avoid bright light late in the evening, which helps your clock move earlier. When flying west, do the opposite, getting evening light and protecting yourself from very early morning light, which helps your clock shift later. Getting this timing right is more effective than any gadget, and it costs nothing.

When to seek advice

Jet lag normally settles within a few days as your body clock catches up. Speak to a doctor or pharmacist if sleep problems persist well beyond the trip, if you rely on sleep medicines to cope, or if travel regularly leaves you unable to function. Persistent sleep difficulties may need a closer look. See our shop all range for travel-friendly products, and always read the leaflet for anything you take.

General information only — not medical advice. Always read the patient information leaflet and consult a doctor or pharmacist before starting any medication.