Better Sleep
Adjust to Jet Lag
Jet lag is the tiredness, broken sleep and fuzzy thinking that follow a flight across several time zones, because your body clock is still keeping home time. This page covers travel across time zones: when to seek light, how to shift your schedule before and after the trip, what the research says about melatonin and caffeine, and when to see a clinician.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- A few days before you fly, start moving your sleep and meal times by an hour or so a day toward your destination's clock, earlier if you are flying east, later if you are flying west.
- After you land, follow local time straight away: get outside in daylight at the right time of day, eat at local mealtimes and go to bed at local bedtime.
- On the flight, sleep when it is night at your destination, drink water, and keep caffeine and alcohol modest.
Be careful with
- Light at the wrong time can push your body clock the wrong way, so do not chase bright light at random; match it to your direction of travel.
- Melatonin is a hormone supplement. Products vary, it can cause drowsiness, and it is not suitable for everyone (see the Remedies tab). Ask a pharmacist or doctor first, especially in pregnancy, breastfeeding, epilepsy or if you take warfarin or other medicines.
- Do not drive or make safety-critical decisions while very sleepy after a long flight, and never stop a prescribed medicine because of travel without asking your prescriber.
Get help when
- Sleep or tiredness that has not settled a few weeks after you are back on a normal schedule, or sleep trouble lasting 3 months or longer (the NHS calls this long-term insomnia).
- Loud snoring, gasping or breathing pauses at night, or heavy daytime sleepiness that does not improve.
- Swelling, pain or redness in one leg, or sudden chest pain or breathlessness after a long flight: seek urgent medical care, as this is not jet lag.
- Low mood, strong anxiety or any worry about your safety that appears around travel.
About Adjust to Jet Lag
What this goal means
Jet lag happens when your internal body clock is out of step with the day and night at your destination. The Cochrane review of melatonin describes it as the body's internal rhythms being out of step with the day-night cycle after flying across several time zones. This goal is about helping your clock catch up, and feeling and sleeping as well as possible while it does.
The NHS describes jet lag as a disturbed sleep pattern after a long flight that usually improves within a few days as the body adjusts.
1,2What it can feel like
The NHS lists the main symptoms as trouble sleeping at bedtime and waking in the morning, tiredness and exhaustion, trouble staying awake in the day, poor sleep quality, and concentration and memory problems. Some people also notice indigestion, nausea, constipation, changes in appetite and mild anxiety.
A review in The Lancet separates jet lag from general travel fatigue: travel fatigue comes from the journey itself, while jet lag comes mainly from the body clock being on the wrong time in the new time zone.
2,3What shapes how bad it is
The more time zones you cross, the more your clock has to move. The Cochrane review noted that benefit from melatonin was likely to be greater the more time zones were crossed, and smaller for westward flights.
Direction matters. A study from the Rush University clock laboratory notes that humans usually take longer to adjust after a phase advance (a clock moved earlier) than after a phase delay (moved later), so eastward travel is often harder than westward travel.
Light, meal and sleep timing, caffeine and alcohol all feed into how quickly the clock shifts. The practical sections of this page cover each.
1,4Conditions that can look like jet lag
Trouble sleeping after travel can overlap with insomnia, sleep apnea, anxiety or low mood, and with long-running body-clock problems such as a delayed sleep pattern or shift work. If the problem outlasts the trip by weeks, a clinician can look at other causes. Insomnia that lasts 3 months or longer is called long-term insomnia by the NHS.
5Realistic expectations
Jet lag cannot be fully prevented, according to the NHS, but its effects can be reduced. It usually improves within a few days. In a small laboratory study of 28 healthy young people, advancing sleep by 1 hour a day for 3 days with morning bright light moved the body clock earlier by about 1.5 to 2.1 hours, compared with 0.6 hours with ordinary dim indoor light. That is a head start, not a cure, so a long eastward trip will still take a few days to settle.
A short trip of 2 to 3 days is a special case: the NHS suggests you could keep your home eating and sleeping times rather than shifting twice.
2,4Who this applies to
Adults crossing roughly three or more time zones. Frequent flyers, athletes, aircrew and people travelling for work may benefit most from planning. Children, teenagers, pregnant people and older adults have different needs and sensitivities; see the life-stage guide. If your concern is rotating or night shifts rather than travel, see Manage Sleep Around Shift Work.
2Related conditions and symptoms
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Before you fly: if you can, move bedtime, wake time and meals by about 1 hour a day toward the destination for 2 to 3 days (earlier for eastward, later for westward).
- On the plane: set your watch to destination time, sleep when it is night there, drink water, and keep caffeine and alcohol modest.
- After landing: follow local mealtimes and bedtime, get outside in daylight at the right time for your direction, and avoid long daytime sleeps.
- Plan caffeine for local morning and stop by early afternoon.
Optional additions
- Ask a pharmacist whether melatonin at local bedtime is suitable for you, particularly after an eastward trip across 5 or more time zones.
- Use an eye mask and earplugs on the flight and in your room.
- For a trip of 2 to 3 days, consider staying on home times instead.
- Schedule important activities for the time of day you would normally be alert.
What to track
- Hours slept each night for the first week, and the time you fell asleep.
- How alert you feel at local noon and mid-afternoon.
- Caffeine, alcohol and nap times, and light exposure (outdoors or not).
- Any supplement or medicine you tried and how you felt the next day.
When to reassess
Most people feel better within a few days. If you are still struggling after a couple of weeks back on a normal schedule, or you have trouble sleeping for 3 months or more, talk to a doctor or pharmacist.
When to seek professional support
- Ask a pharmacist before using melatonin or any sleep product, particularly with medicines or health conditions.
- See a doctor if sleep or daytime sleepiness does not settle, or if you notice loud snoring or breathing pauses.
- Seek urgent care for leg swelling or pain, chest pain or breathlessness after a long flight.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Shift your sleep and meal times before you fly
Low certaintyAddresses: Arrive with your body clock partly moved
Why it may help: Eastward travel needs the clock to move earlier, which is the harder direction. In a laboratory study, shifting each person's sleep schedule 1 hour earlier per day for 3 days moved the body clock earlier by 0.6 hours in the dim-light group and by about 1.5 to 2.1 hours with morning bright light. The authors said more days of preflight treatment could produce larger shifts. The NHS also suggests starting to go to bed and get up earlier or later than usual to be more like the destination.
How to apply it: Starting about 3 days before an eastward trip, go to bed and get up about 1 hour earlier each day. Before a westward trip, shift later by about 1 hour a day. Move meals the same way. Keep the shift small enough that you still get a full night.
Who it may suit: Adults with a few days before departure, especially for eastward trips.
Precautions: The study was small (28 healthy young adults) and in a laboratory. A shifted schedule can leave you sleepy, so avoid driving when tired. If a change is not practical, skip it and use the after-landing steps instead.
4,2Follow local time as soon as you land
Moderate certaintyAddresses: Gives your body clock one clear message
Why it may help: The NHS advises changing your sleep schedule to the new time zone as quickly as possible, setting an alarm to avoid oversleeping, and going outside during the day because natural light helps your body clock adjust.
How to apply it: Eat at local mealtimes, stay active in the local day, and go to bed at local bedtime even if you feel off. Use an alarm for the first morning or two.
Who it may suit: Anyone on a trip longer than 2 to 3 days.
Precautions: On very short trips, the NHS says you may prefer to keep home times. Avoid heavy meals and alcohol late on the first night.
2Seek morning light after travelling east; avoid early-morning light after long westward trips
Low certaintyAddresses: Moves the clock in the helpful direction
Why it may help: The Rush laboratory team describes the body clock as moved earlier by morning light and later by evening light, which is why direction matters. In their study, 3.5 hours of morning light after waking (continuous or on and off) advanced the clock more than ordinary indoor light. They also warn that after crossing many time zones, travellers can be exposed to light at the wrong time and shift the wrong way (called antidromic re-entrainment), which a head start can reduce.
How to apply it: Eastward: get outdoors in daylight in the morning after you wake on local time. Westward: favour late-afternoon and evening light. If you have crossed many time zones, ask a clinician or sleep specialist before planning, because the wrong-direction risk is real.
Who it may suit: Travellers who can plan light exposure, such as with outdoor morning walks.
Precautions: Evidence is from small studies and lab work. Do not stare at the sun; ordinary daylight is enough. Light timing for eastbound trips across many zones is easy to get wrong.
4,3Sleep on the plane when it is night at your destination
Low certaintyAddresses: Cuts the sleep debt on arrival
Why it may help: The NHS advises trying to sleep during the flight if it is night-time at your destination, and lists an eye mask and earplugs as aids. This is the practical flip side of following local time.
How to apply it: Set your watch to destination time at boarding, nap or sleep when it is night there, and stay awake and active when it is day there.
Who it may suit: Long-haul passengers.
Precautions: Sleeping pills are not recommended here by the NHS as a routine step. On very long flights, still get up and move when you can.
2Additional options
Stay hydrated and move around on the flight
Not enough evidenceAddresses: Helps you feel less drained
Why it may help: The NHS advises drinking plenty of water and keeping active by stretching and walking around the cabin. A systematic review found only a single trial of fluid for air-travel symptoms, so there is little direct evidence that water changes jet lag itself.
How to apply it: Take a refillable bottle through security, drink regularly, and walk the aisle every hour or two when it is safe.
Who it may suit: Everyone on long flights.
Precautions: Water does not reset the body clock. People with heart or kidney conditions on fluid limits should follow their clinician's advice.
2,6Plan caffeine to match the clock you want
Low certaintyAddresses: Uses caffeine for alertness without delaying your clock
Why it may help: Caffeine is alerting, but a controlled study found a double-espresso-sized dose taken 3 hours before habitual bedtime delayed the body clock by about 40 minutes. That is helpful before a westward trip, and unhelpful before an eastward one. The NHS advises not drinking too much caffeine, as it can make jet lag worse.
How to apply it: Use coffee or tea in the local morning to get through the first day and stop by early afternoon. Avoid it in the hours before local bedtime, particularly after travelling east.
Who it may suit: Regular caffeine users.
Precautions: The caffeine study used a 49-day laboratory design with a small group, not travellers. Sensitive people, pregnant people and people with heart rhythm problems should limit caffeine.
7,2Keep napping short and early, or avoid it
Not enough evidenceAddresses: Reduces the chance of a second night of poor sleep
Why it may help: The NHS says do not sleep during the day after you arrive, and only sleep at night. We did not find a trial on jet-lag naps that I could verify, so this is a practical rule rather than a tested one.
How to apply it: If you are too drained to function, a nap of about 20 to 30 minutes before mid-afternoon is a common compromise; set an alarm. Otherwise get outside and keep busy until local bedtime.
Who it may suit: Anyone who feels overwhelmed by sleepiness on arrival day.
Precautions: Do not nap before driving and do not drive while very sleepy.
2Still being studied
Melatonin taken at the destination's bedtime
Moderate certaintyAddresses: Less jet lag, mainly after flights across 5 or more zones
Why it may help: In a Cochrane review of 10 randomized trials, 9 found that melatonin taken close to target bedtime at the destination (10 pm to midnight) reduced jet lag after crossing 5 or more time zones. A 2021 systematic review and meta-analysis found melatonin reduced self-reported jet lag after both eastbound and westbound flights. The NHS, however, does not recommend melatonin for jet lag on the NHS because it judges the evidence insufficient. See the Remedies tab for dose and safety details.
How to apply it: Only after a conversation with a pharmacist or clinician. Studies used daily doses of 0.5 to 5 mg near local bedtime; timing early in the day can cause sleepiness and delay adaptation.
Who it may suit: Healthy adults flying across several time zones, especially eastward.
Precautions: Not suitable without advice in pregnancy, breastfeeding, epilepsy, warfarin use or children. Can cause drowsiness. Products vary in strength.
1,6,2Bright light in a head-start programme (morning light)
Low certaintyAddresses: Larger clock shift before eastward travel
Why it may help: In the laboratory study, morning bright light on top of earlier sleep times moved the body clock further than dim light. This is research on healthy volunteers, not a proven plan for travellers.
How to apply it: See the first tip. A clinician or sleep specialist can help design it if you travel frequently.
Who it may suit: Frequent eastward travellers.
Precautions: Small laboratory study; light timing can backfire. People with eye conditions, bipolar disorder or on photosensitizing medicines should ask a doctor before using bright light.
4Food & nutrition
Eating and drinking around travel
The NHS advice for the flight is to drink plenty of water and avoid too much caffeine or alcohol. Beyond that, no food has been shown to prevent jet lag. A systematic review of functional foods, beverages and supplements for air-travel symptoms found one trial of fluid, two of macronutrients and two of caffeine, and could draw no strong conclusion for diet in general.
A practical way to use food: eat at destination mealtimes from the day you land (and a day or two earlier if you can), choose lighter meals when you are very tired, and save caffeine for the local morning.
2,6What this page does not claim
Special "jet lag diets" and meal-timing plans are popular, but We did not find a trial in this research round that I could verify, so they are not recommended here. Meal timing is listed only as a way to follow local time, which is the NHS advice.
2Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Melatonin
Moderate certaintyStudied form and route: Short-term oral supplement taken at local bedtime at the destination
Intended outcome: Less jet lag, mostly after flights across 5 or more time zones
Human evidence: The Cochrane review (10 randomized trials; 9 adequate quality) found that melatonin taken close to destination bedtime reduced jet lag from flights crossing 5 or more time zones. Daily doses of 0.5 to 5 mg were similarly effective, though people fell asleep faster and slept better after 5 mg than 0.5 mg. Doses above 5 mg appeared no more effective and 2 mg slow-release was less effective. A 2021 systematic review and meta-analysis found melatonin reduced self-reported jet lag after both eastbound and westbound flights.
Traditional use: Melatonin is a hormone made by the body in the evening; the NHS describes it as releasing when it is time to sleep. It is used as a supplement rather than a traditional remedy.
Limits: The Cochrane trials are older and small, and benefit is likely to be smaller for westward flights. The NHS does not recommend melatonin tablets on the NHS for jet lag because it judges the evidence insufficient. Products vary in strength and quality.
Interactions and precautions: Taken early in the day it can cause sleepiness and delay adaptation to local time. The Cochrane review notes case reports suggesting people with epilepsy or taking warfarin may come to harm. It can cause drowsiness. Avoid in pregnancy, breastfeeding and children unless a clinician advises. Check interactions with a pharmacist.
Dose, only as reported in studies: Studied: 0.5 to 5 mg daily, taken close to target bedtime at the destination (10 pm to midnight) in the Cochrane trials. This is a description of what was studied, not advice to take it.
1,6,2Other travel supplements and drinks (for example Pycnogenol, herbal blends)
Not enough evidenceStudied form and route: Capsules, powders and drinks sold for air travel
Intended outcome: Claims vary; mostly not tested for jet lag
Human evidence: The systematic review of 183 ingredients across 199 travel products found trial evidence for only 12 ingredients, and its meta-analysis for jet lag reported melatonin. Pycnogenol was studied for swelling (edema), not jet lag.
Limits: Most products have no jet lag trials. Quality and content vary.
Interactions and precautions: Check with a pharmacist if you take medicines, especially blood thinners.
6Therapies & care
Jet lag usually settles by itself within a few days, and the NHS says medicines are not usually needed. If you are struggling, a clinician can check for other causes and talk through options in general terms. This page does not recommend medicines or doses, and you should not stop a prescribed medicine because of travel without asking your prescriber.
Talk to a pharmacist or doctor before long or frequent trips
Not enough evidenceProfessional advice A pharmacist can check whether melatonin or other products could interact with your medicines. A doctor can advise if you have sleep apnea, epilepsy, a bleeding-risk medicine, pregnancy or another reason to be careful. The NHS notes sleeping tablets are not routine and, if used at all, should be short-term because they can be addictive.
Who it may suit: Frequent flyers, people on regular medicines, and anyone planning a big time change.
Precautions: Bring a list of your medicines and supplements.
2,1Sleep specialist or clinician review when sleep stays off
Not enough evidenceAssessment If your sleep has not recovered a few weeks after travel or you have trouble sleeping 3 months or more, a clinician can look for insomnia, sleep apnea, a body-clock disorder or mood problems and talk about care such as cognitive behavioral therapy for insomnia.
Who it may suit: Anyone whose sleep does not return to normal.
Precautions: Do not drive when sleepy.
5What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Heavy alcohol on the flight or the first night
Moderate certaintyWhy: The NHS says too much alcohol can make jet lag worse. The linked page covers how alcohol affects sleep more generally.
Who it applies to: Anyone flying long haul.
Try instead: Keep drinks modest and well before bed; choose water between drinks.
2Too much caffeine, or caffeine late in your destination day
Moderate certaintyWhy: The NHS says too much caffeine can make jet lag worse, and a controlled study showed evening caffeine delays the body clock by about 40 minutes.
Who it applies to: Coffee, tea, cola and energy-drink users.
Try instead: Stop by early afternoon destination time.
2,7Personal triggers to check
Light at the wrong time of day
Low certaintyWhy: A laboratory study explains that morning light moves the clock earlier and evening light moves it later; after large time changes, light at the wrong time can push the clock the wrong way.
Who it applies to: Eastbound travellers who seek evening sun on arrival, or westbound travellers who seek early-morning bright light.
Try instead: Match light to your direction of travel (see the Helps tab) and use sunglasses to avoid light when you do not want it.
4,3Sleeping in or sleeping through the day on arrival
Moderate certaintyWhy: The NHS advises setting an alarm to avoid oversleeping and not sleeping during the day, so the clock gets a consistent signal.
Who it applies to: Anyone arriving tired.
Try instead: Get up at local time, go outside, and save sleep for local night.
2Products that need caution
Taking melatonin at the wrong time or in high doses
Moderate certaintyWhy: The Cochrane review says doses above 5 mg appeared no more effective, and taking melatonin early in the day is liable to cause sleepiness and delay adaptation to local time.
Who it applies to: Anyone buying melatonin before travel.
Try instead: Ask a pharmacist; if you use it, use it at destination bedtime only.
1Unsupported claims
"Jet lag can be completely prevented"
Moderate certaintyWhy: The NHS states that jet lag cannot be prevented, only reduced. Even the best laboratory head-start in one study moved the clock only about 2 hours.
Who it applies to: Travel articles, apps and products promising no jet lag.
Try instead: Aim to feel better sooner, not to feel nothing.
2,4"Travel supplements and drinks fix jet lag"
Low certaintyWhy: A systematic review of 183 ingredients in 199 products claiming to ease air-travel symptoms found evidence for only 12 ingredients; for jet lag specifically the evidence was mainly for melatonin.
Who it applies to: Branded travel powders, tablets and drinks.
Try instead: Check the ingredient, the evidence and the cost against basic steps like light, timing and sleep.
6Common mistakes
Shifting your schedule too late to start
Low certaintyWhy: Waiting until you land means your body clock has the whole move to make at once, which is the harder direction for eastward trips.
Who it applies to: Eastward travellers.
Try instead: Begin small shifts a few days before departure if you can.
4Pushing hard on a 2 to 3 day trip
Low certaintyWhy: The NHS says that for short trips you could try not changing your eating and sleeping times, to avoid needing to change them back.
Who it applies to: Short business or weekend trips.
Try instead: Keep close to home times, use blackout and quiet where you stay, and plan important meetings for your home-time daytime if possible.
2Evidence & safety
What the research shows
The strongest direct research is the Cochrane review of melatonin for jet lag, which found it reduced jet lag after flights across 5 or more time zones, and a 2021 meta-analysis that supported a benefit in both directions. The NHS takes a more cautious view and does not recommend melatonin on the NHS. For light and schedule shifting, the evidence is mainly small laboratory studies and expert review, which agree that direction matters and that eastward travel is usually harder. Caffeine, hydration, alcohol and naps have little direct jet lag trial evidence; the advice here follows the NHS and a controlled caffeine study.
Limits of the evidence
- The melatonin trials in the Cochrane review are older and small, and later research is limited.
- The light and schedule shifting study had 28 healthy young volunteers in a laboratory, not real travellers.
- The caffeine clock study measured body-clock timing, not jet lag symptoms.
- There was no verified trial of naps or hydration for jet lag in this research round.
- Individual response varies by age, the number of zones crossed and your usual sleep pattern.
Precautions and interactions
- Check any supplement with a pharmacist if you take medicines, especially warfarin or anti-seizure medicines.
- Do not drive or work with machinery when sleepy.
- Do not stop a prescribed medicine or change its timing across time zones without advice from your prescriber or pharmacist.
Life-stage considerations
- Pregnancy and breastfeeding: avoid melatonin and other sleep supplements unless a clinician advises; use schedule, light, hydration and movement.
- Children and teenagers: do not give melatonin or sleep products without a pediatrician's advice; keep to routines and daylight.
- Older adults: more sensitive to drowsiness and falls, and more often on medicines that interact; review any sleep aid with a clinician first.
Warning signs
- Sleep trouble that continues for 3 months or longer.
- Loud snoring, gasping or breathing pauses at night.
- Leg swelling or pain, chest pain or sudden breathlessness after a long flight: seek urgent medical care.
- Persistent low mood or anxiety around travel.
Claim checks
Melatonin cures jet lag
Moderate certaintyThe Cochrane review found it reduced jet lag in 9 of 10 trials for flights crossing 5 or more time zones, but this is a reduction, not a cure, and the NHS does not recommend it on the NHS because it judges the evidence insufficient.
1,2Eastward travel is harder than westward
Moderate certaintyA Rush laboratory study states that people usually take longer to adjust after a phase advance than after a phase delay, so eastward travel is often harder. The Cochrane review found melatonin benefit was likely to be less for westward flights.
4,1Coffee helps you adjust to the new time zone
Low certaintyCaffeine can help alertness, but a controlled study found an evening dose delayed the body clock by about 40 minutes, and the NHS says too much can make jet lag worse.
7,2Drinking lots of water prevents jet lag
Not enough evidenceThe NHS advises drinking plenty of water on the flight, but a systematic review found only one trial of fluid for air-travel symptoms, and there is no good evidence that water changes jet lag itself.
2,6A special jet lag diet works
Not enough evidenceNo trial of a jet lag diet was verified in this research round, so no claim is made.
6Questions people ask
What is jet lag?
It is the mismatch between your body clock and the local time after a flight across several time zones. The NHS lists poor sleep, tiredness, trouble staying awake in the day and concentration problems as main symptoms, and says it usually improves within a few days.
Why is flying east harder than flying west?
Moving your body clock earlier is harder than moving it later. A laboratory study notes that people typically take longer to adjust after a phase advance than a phase delay, which is why eastward travel is often harder.
Can I prepare before my flight?
Yes, if you have time. In a laboratory study, moving sleep 1 hour earlier each day for 3 days, with morning bright light, advanced the body clock by 1.5 to 2.1 hours versus 0.6 hours with ordinary indoor light. The NHS also suggests starting to shift bed and wake times toward the destination.
When should I get light at my destination?
Morning light moves the clock earlier and evening light moves it later. After eastward travel that generally means morning light; after westward travel, late-afternoon and evening light. After crossing many time zones, getting this wrong can push the clock the wrong way, so seek advice if you are unsure.
Does melatonin work for jet lag?
A Cochrane review found 9 of 10 trials showed benefit for flights across 5 or more time zones, using 0.5 to 5 mg near local bedtime. A 2021 meta-analysis agreed for both directions. The NHS does not recommend it on the NHS because it judges the evidence insufficient. Ask a pharmacist first.
What dose of melatonin was studied?
The Cochrane trials found 0.5 to 5 mg daily similarly effective, with 5 mg helping people fall asleep faster and sleep better than 0.5 mg. Doses above 5 mg appeared no more effective. This describes the studies, not a recommendation for you.
Should I drink coffee to stay awake?
A little in the local morning is reasonable, but the NHS says too much caffeine can make jet lag worse. A controlled study found a double-espresso-sized dose 3 hours before bedtime delayed the body clock by about 40 minutes.
Is alcohol on the plane a problem?
The NHS says too much alcohol can make jet lag worse. Keep it modest and drink water.
Should I nap when I arrive?
The NHS advises not sleeping during the day and sleeping only at night. We did not find a verified trial on jet lag naps. If you cannot function, keep a nap short and early, and never drive while sleepy.
Is it worth changing my schedule on a 2 to 3 day trip?
The NHS suggests that you could try not changing your eating and sleeping times on a short trip so you do not need to change them back.
When should I see a doctor?
If sleep or daytime sleepiness has not returned to normal a few weeks after travel, or sleep trouble lasts 3 months or more, or you have loud snoring or breathing pauses. Seek urgent care for leg swelling, chest pain or breathlessness after a long flight.
References
- Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002;(2):CD001520. PMID 12076414. Abstract read 2026-10-31. source
- NHS. Jet lag (page last reviewed 31 May 2023). Read 2026-10-31. source
- Waterhouse J, et al. Jet lag: trends and coping strategies. Lancet. 2007 Mar 31. PMID 17398311. Abstract read 2026-10-31 (full text not read). source
- Burgess HJ, et al. Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light. J Biol Rhythms. 2003;18(4):318-28. PMID 12932084. Abstract read 2026-10-31. source
- NHS. Insomnia. Read 2026-10-31. source
- Chan V, Wang L, Allman-Farinelli M. Efficacy of Functional Foods, Beverages, and Supplements Claiming to Alleviate Air Travel Symptoms: Systematic Review and Meta-Analysis. Nutrients. 2021;13(3):961. PMID 33809656. Abstract read 2026-10-31. source
- Burke TM, et al. Effects of caffeine on the human circadian clock in vivo and in vitro. Sci Transl Med. 2015;7(305):305ra146. PMID 26378246. Abstract read 2026-10-31. source
Related on AlternativeMed
Related goals
Build a Healthy Sleep Schedule → Manage Sleep Around Shift Work → Fall Asleep Faster → Stay Asleep Through the Night → Improve Your Sleep Quality →
Ingredients, foods and supplements
Research, safety and claim-check resources
Sleep hygiene → Caffeine, alcohol and sleep → Sleep supplements and natural aids → Sleep at different life stages → Sleep safety → CBT for insomnia → Medicine interactions →