Jet Lag Explained: Why It Happens and How to Manage It
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⭐ 4.9/5 on Google · GPhC Registered · NHS & Private · Same-day appointments in Kingston
Why jet lag happens, why eastward travel can feel harder, how long symptoms may last, and practical ways to help your body adjust.
Jet lag happens because your internal body clock has not yet adjusted to the local time at your destination.
Your circadian rhythm controls a range of processes in the body, including your sleep-wake cycle. It is influenced by environmental cues such as light and darkness.
When you cross several time zones quickly, your body clock remains aligned with the time zone you left.
This creates a temporary mismatch between your internal clock and the local time.
If your body thinks it is 2am but the local time is 10pm, you may struggle to fall asleep despite feeling tired.
Jet lag can occur when travelling in either direction, but many people find eastward travel more difficult.
This is because travelling east requires your body clock to move forward, meaning you need to sleep and wake earlier than your body is used to.
Travelling west generally requires your body clock to move later, which can be easier for some people to adapt to.
The more time zones you cross, the more significant the disruption to your body clock can be.
Common symptoms include:
Symptoms can vary in severity and usually improve as your body adjusts to the new time zone.
There is no exact length of time that jet lag lasts.
It depends on several factors.
For many people, symptoms improve over several days as the body clock gradually synchronises with the new time zone.
There are several things you can do to support the adjustment process.
A long daytime sleep can make it more difficult to sleep at night. If you need to nap, keeping it short may help prevent it from interfering too much with your nighttime sleep.
Melatonin is a hormone naturally produced by the body. Levels normally increase in the evening and help signal to your body that it is time to sleep.
Melatonin can be used as a short-term treatment for jet lag in adults. Evidence suggests it may reduce the severity of symptoms and help with adjustment following long-distance travel.
For licensed 3mg melatonin tablets indicated for jet lag, the standard dose is one 3mg tablet once daily for a maximum of 5 days.
The first dose is taken on arrival at the destination at the usual bedtime, and the timing should be followed carefully.
No. Melatonin is not suitable for everyone.
Before treatment is supplied, it is important to consider your medical history and any medicines you are taking.
Melatonin can cause side effects such as drowsiness, headache and dizziness. It can also reduce alertness, so you should be cautious about driving or operating machinery after taking it.
If you’re travelling across multiple time zones, our pharmacy’s jet lag treatment service provides a convenient way to get professional advice.
One of our pharmacists will assess your suitability for treatment, taking into account your travel plans, medical history and current medicines.
Where appropriate, we can provide melatonin treatment together with advice on timing and other practical measures to help you adjust to your destination’s time zone.
Speak to a pharmacist or healthcare professional if:
Jet lag is usually temporary, but understanding how your body clock works can make travelling across time zones much easier.
With the right preparation and advice, you can give your body the best chance of adjusting to your new schedule.
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