How to Treat or Cure Jet Lag

Jet lag is treated by helping the body clock reset and by easing the symptoms.

Step 1: Reset the clock

• Switch to local time for sleep and meals right away
• Use light at the right time: morning light after eastbound flights, evening light after westbound flights
• Avoid bright light at the wrong time of day

Step 2: Support sleep

• Keep the bedroom dark, cool and quiet
• Limit naps to 20 to 30 minutes early in the afternoon
• Avoid alcohol, late caffeine and heavy meals before bed
• Keep a regular wake time, even if the night was poor

Step 3: Look after the body

Drink water, eat light local meals, and take gentle exercise outdoors.

Step 4: Consider short-term medicines

• Melatonin may help some adults for a few days
• Sleeping pills are rarely needed and only on a doctor's advice
• Do not use sedatives for children without a paediatrician

Step 5: Reduce risks

Avoid driving and risky tasks when very drowsy. Rest on arrival where possible.

How long does it take?

Most people recover in a few days to a week. Symptoms that last more than 2 to 3 weeks should be reviewed by a doctor for other causes.

Is it curable?

Jet lag is temporary and settles on its own as the clock adjusts. Treatment only speeds this up.

Complementary care

Ayurveda and relaxation methods may help comfort and sleep as an adjunct.

Key point

Local light, regular times and good sleep habits are the most effective treatment.

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.