Jet lag

Jet lag is a short-term sleep disorder. It usually happens after you've travelled quickly through multiple time zones, usually after you have been on a long flight.

It happens because your body's internal clock, or circadian rhythm is disturbed. It may cause feelings of tiredness and discomfort.

Jet lag affects everybody, but it can become more of a problem as you get older. This is because their internal body clocks may have a harder time adjusting to new time zones.

It can be worse the more time zones you travel through, especially if you travel east. Adjusting to your new time zone usually takes at least 2 or 3 days.

The main symptom of jet lag is that you feel very tired during the day and find it hard to sleep at night.

Other common symptoms include:

• mood changes, such as irritability
• anxiety
• difficulty concentrating or not being as alert as usual
• changed bowel habits, such as constipation or diarrhoea
• feeling generally unwell

The symptoms will gradually get better as your body adjusts to the new time zone.

Your body's urges to eat and sleep are controlled by circadian rhythms. This is your internal 'body clock' set by hormones such as melatonin. Jet lag happens when your body takes time to adjust its circadian rhythms to a new time zone.

If you have jet lag, your body might tell you it's time to sleep when it's only afternoon in the new time zone. It can also keep you wide awake in the middle of the night.

For advice on managing jet lag, see your doctor or a travel medicine expert.

There is no cure for jet lag, but there is a lot you can do to make yourself feel better.

Remember that adjusting to your new time zone usually takes 2 to 3 days.

Sunlight

Natural sunlight can help your body clock adjust to the local time zone. Go outside for a walk or exercise during daylight hours, not too close to bedtime.

If you have travelled eastward, get some sunshine in the early morning. If you have travelled westward, aim for sunlight in the evening. Make sure you keep the room as dark as possible when you try to sleep at night.

Short naps

For the first few days, take short naps to help you stay more alert. Don't have naps for more than 30 minutes. Make sure you are awake for at least 4 hours before you go to bed.

Caffeine and alcohol

Caffeine in tea and coffee can help keep you awake. Don't drink too much because you won't be able to sleep later.

Limit alcohol. It may prevent you from sleeping well at night.

Medicine

There are limited medicines available for jet lag. Medicine containing melatonin may help reset your body clock. Talk to your doctor about whether this is right for you.

Sleeping pills can also help you sleep. But be careful because taking sleeping pills can become a habit.

It is not possible to prevent jet lag. Tips to help your jet lag are:

• If you are only going to be away for a few days, consider keeping to your home schedule for when you eat and sleep.
• If you are going to be away for longer, try to adjust to the new time zone as soon as possible. Try to eat and sleep how you would at your destination while you are on the plane.
• Make sure you drink plenty of water and avoid alcohol and caffeine during the flight —dehydration can make jet lag worse.
• If you take medicines, talk to your doctor before the trip about managing your medicines when you travel.
• If you are badly affected by jet lag or if you have a job that means you suffer from jet lag a lot, ask your GP to refer you to a sleep specialist.

For more information about jet lag and how to sleep better visit:

• Sleep Health Foundation (Opens in new tab) for tips to help combat jet lag
• Sleep Health Foundation (Opens in new tab) for information about circadian rhythm disorders
• The Woolcock Institute of Medical Research (Opens in new tab) for information about jet lag

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.