How to Beat Jet Lag: A Pharmacist’s Guide
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⭐ 4.9/5 on Google · GPhC Registered · NHS & Private · Same-day appointments in Kingston
Jet lag occurs when your body’s internal body clock is out of sync with the local time at your destination.
Your body has a natural sleep-wake cycle known as the circadian rhythm. This helps regulate when you feel awake and when you feel sleepy.
When you travel rapidly across several time zones, your body clock remains adjusted to your original time zone while the local time around you has changed.
You may arrive at your destination at 10pm feeling as though it is only 2pm according to your body clock.
This mismatch can cause the symptoms commonly associated with jet lag.
Jet lag can affect people differently, but common symptoms include:
Symptoms are generally more noticeable after travelling across several time zones and can be more pronounced following eastward travel.
Jet lag usually improves as your body clock gradually adjusts to the local time.
The main cause of jet lag is the disruption to your circadian rhythm.
Your body uses environmental signals such as daylight, darkness, meals and activity to help maintain its daily rhythm. Rapid travel across time zones means these signals suddenly occur at different times.
Light exposure is particularly important because it helps regulate the production of melatonin, a hormone involved in controlling your sleep-wake cycle.
It can take several days for your body clock to adjust to the new schedule.
There are several practical steps that can help your body adjust to a new time zone.
If you are extremely tired, a short nap may help you feel more alert. However, long daytime naps can make it harder to sleep at night and may delay your adjustment to the new time zone.
Melatonin is a naturally occurring hormone that plays an important role in regulating the body’s sleep-wake cycle.
Melatonin can be used as a short-term treatment for jet lag in adults. There is evidence that it can reduce the severity of some jet-lag symptoms and may help shorten the time it takes to adjust after long-distance travel.
For suitable adults, licensed 3mg melatonin products are generally taken at the destination bedtime, starting on arrival, for a maximum of 5 days.
The timing is important because taking melatonin at the wrong time may reduce its effectiveness or interfere with adjustment of the body clock.
Melatonin is a prescription-only medicine in the UK, so it is important to have an appropriate assessment before treatment is supplied.
At our pharmacy, we provide a convenient jet lag treatment service for eligible adults.
Before treatment is supplied, one of our pharmacists will carry out a confidential assessment to make sure melatonin is appropriate for you.
If treatment is appropriate, our pharmacist can provide advice on how and when to take it as part of your travel plan.
It is worth speaking to a pharmacist or healthcare professional if:
Melatonin is not suitable for everyone, and it can cause side effects including drowsiness, headache and dizziness. It can also affect alertness, so appropriate caution is needed around driving or operating machinery.
The right approach to jet lag depends on your destination, travel direction, number of time zones crossed and individual circumstances.
If you’re travelling soon and want advice about managing jet lag, our pharmacy team can help you find an appropriate approach.
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