Diet and Food Guidance for Jet Lag

Food does not cure jet lag, but meal timing and choices can help the body clock and your comfort.

Eat on local time

Meals are a time cue for the body clock. Start eating on the local schedule as soon as you can, even if you are not very hungry.

Before and during the flight

• Drink water regularly and sip often
• Eat light meals and avoid overeating
• Limit alcohol, which dries you out and breaks up sleep
• Limit coffee, tea and cola, especially in the second half of the flight

After arrival

• Have breakfast at local morning time
• Include protein at breakfast and lunch to help you stay alert
• Keep dinner lighter and earlier, and avoid heavy, spicy or fatty meals close to bedtime
• Use caffeine in the local morning only, in modest amounts
• Drink water through the day

Some people try

• A short fast before travel and eating at local meal times. Evidence is limited and it is not suitable for people with diabetes, pregnancy or eating disorders.
• Tart cherry juice or foods with tryptophan for sleep. Evidence is small and mixed.

Supplements

Do not take herbal or vitamin supplements for jet lag without advice, especially with medicines or in pregnancy.

Special conditions

People with diabetes should keep regular meals and check sugar often. Those with kidney or heart disease should follow their doctor's advice on fluids.

Ayurvedic dietary advice

Ayurveda suggests warm, freshly cooked, easily digested food and warm water or herbal tea such as ginger or cumin to settle Vata. Evidence is limited, so use this as comfort care only.

Key point

Eat on local time, drink water and keep alcohol and late caffeine low.

Before your appointment

Note where and when you travelled, how many time zones you crossed, and how long your sleep problems have lasted. List all medicines, melatonin, herbs and supplements you take, and your caffeine and alcohol use. Mention snoring, low mood, anxiety, leg pain or swelling, and any existing conditions such as diabetes or epilepsy. If you are pregnant or travelling with a child, say so. Ask about safe sleep aids and the warning signs that need urgent care. Call 112 for chest pain or severe breathlessness.