What is jet lag?
Jet lag is a temporary sleep problem that affects people who fly across several time zones, particularly when travelling east. It can cause difficulty falling or staying asleep, daytime tiredness, trouble concentrating and stomach upsets. Jet lag settles on its own as your body clock adjusts, but the more time zones you cross, the longer this can take. Simple strategies, including timed light exposure and melatonin, can help.
Jet lag gets better on its own as a person adjusts to the new time zone. But this can take several days. The more time zones a person crosses, the longer it can take to get over jet lag.
What are the symptoms of jet lag?
The symptoms include:
- Sleep problems, such as problems falling or staying asleep
- Feeling tired or sleepy in the daytime
- Having trouble thinking, concentrating, or doing normal activities
- Stomach problems, such as constipation
- Feeling sick or having less energy than normal
Should I see a doctor or nurse?
If you think you had jet lag in the past, talk to your doctor or nurse before going on a long airline flight. He or she can help you figure out ways to avoid jet lag.
How can I prevent jet lag?
Here are a few things you can try:
- Stay awake and sleep at certain times. This can help your body adjust to the new time zone. For example, you can:
- Stay up until it’s dark if you fly west – Only go to sleep when it gets dark. If you go sightseeing, try to do it during the day.
- Avoid bright morning light if you fly east – Go outside as much as possible in the afternoon. If you go sightseeing outdoors, try to do it in the afternoon until your body adjusts to the new time zone.
- Eat meals at mealtime in the new time zone – For example, if you normally eat lunch at noon, eat at noon in the new time zone (not noon at home).
- Get some exercise, but not right before you are supposed to go to sleep.
Can supplements or medicines help with jet lag?
Yes. A medicine called “melatonin” can help with sleep problems from jet lag when you fly east. Melatonin is a hormone that is naturally made by a gland in the brain. Taking extra melatonin can help your body adjust to a new time zone. In Australia, some melatonin products for adult jet lag are available without a prescription after consultation with a pharmacist. The usual dose is 5 milligrams after dark each night, about half an hour before you want to go to sleep.
If you want to try melatonin, tell your doctor or nurse. He or she can tell you if it is safe for you.
You should start taking melatonin the night you arrive, at bedtime. You can take melatonin for up to 5 nights in the new time zone. After that, you are not likely to need it.
Only adults should take melatonin. Doctors don’t know if it helps with jet lag in children. Avoid drinking alcohol while you are taking melatonin.
Does melatonin cause side effects?
— Some people have side effects from melatonin. These can include:
- Feeling sleepy in the daytime
- Dizziness or confusion
- Headache
- Loss of appetite, nausea, and other stomach problems
But these side effects are very similar to jet lag. So doctors are not sure if they are really side effects of melatonin or just jet lag symptoms.
Frequently asked questions
Does melatonin help with jet lag?
Yes, melatonin can help with sleep problems from jet lag when flying east. It is usually taken after dark from the night you arrive, for up to five nights, by adults only.
Related reading: sleep insufficiency and insomnia.
