Jet lag is when your normal sleep pattern is disturbed after a long flight. It usually improves within a few days as your body adjusts to the new time zone
The main symptoms of jet lag are:
- difficulty sleeping at bedtime and waking up in the morning
- tiredness and exhaustion
- difficulty staying awake during the day
- poor sleep quality
- concentration and memory problems
- Jet lag can also sometimes cause indigestion, feeling sick (nausea), constipation, changes in appetite and mild anxiety.
Jet lag cannot be prevented, but there are things you can do to reduce its effects.
Get plenty of rest before you travel. You could start going to bed and getting up more like the time zone of the place you're travelling to
If your trip is short (2 to 3 days), you could try not changing your eating and sleeping times to the new time zone, to avoid needing to change your schedule again when you get back.
During your flight
Do
- drink plenty of water
- keep active by stretching and regularly walking around the cabin
- try to sleep if it's night time at your destination
- use an eye mask and earplugs if they help you sleep
Don’t
- do not drink too much caffeine or alcohol – they can make jet lag worse
After you arrive
Do
- change your sleep schedule to the new time zone as quickly as possible
- set an alarm to avoid oversleeping in the morning
- go outside during the day – natural light will help your body clock adjust
Don’t
- do not sleep during the day – only sleep at night time
