Home Remedies for Jet Lag

Simple habits help the body clock adjust and ease jet lag symptoms.

Use light on purpose

• After flying east, seek morning light at the new location and avoid bright light in the late evening.
• After flying west, seek late afternoon and evening light and avoid early morning light.
• When unsure, avoid bright light at the wrong time and get outdoor daylight at local daytime.

Shift your schedule

• Move bedtime and meals to local time as soon as you arrive
• Before an eastbound trip, move bedtime earlier by 1 hour a day for a few days
• Before a westbound trip, move bedtime later

Sleep

• Keep the room dark, quiet and cool
• Use an eye mask and earplugs
• If you must nap in the day, keep it to 20 to 30 minutes and before mid-afternoon
• Avoid screens before bed

Fluids and travel comfort

• Drink water during and after the flight
• Move around the cabin and stretch your legs every 1 to 2 hours
• Wear loose clothes

Eat and drink

Have meals at local times. Avoid heavy meals before bed.

What to avoid

• Alcohol, especially on the plane
• Large amounts of caffeine, particularly in the afternoon
• Packing a heavy schedule on the first day
• Driving when very sleepy

Key point

Local light, local meal times, water and a good sleep setting are the core of home care.

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.