Medicines and Products for Jet Lag

Most jet lag settles without medicines. Behaviour and light timing come first.

Melatonin

• Melatonin is a hormone that signals night to the body.
• Taken at the right time it may help shift the body clock, particularly for eastbound travel across several time zones.
• Typical advice is a low dose near the new local bedtime for a few days. Ask a doctor or pharmacist for the dose.
• Use short term only. Products vary in strength and quality.
• Common side effects include sleepiness, headache and dizziness.
• Ask a doctor first if you are pregnant or breastfeeding, have epilepsy, an autoimmune condition, depression or diabetes, or take blood thinners or other regular medicines.
• Do not give melatonin to children unless a paediatrician advises.

Sleeping pills

Prescription sleeping pills may be used rarely for a few nights, but they can cause drowsiness, confusion and falls, and should not be mixed with alcohol. They carry a risk on flights because deep sleep with no movement raises the clot risk. Use only if your doctor prescribes them.

Stimulants and caffeine

Caffeine can help in the local morning. Avoid it later in the day.

Antihistamines

Sedating antihistamines are sometimes used for sleep but can cause next-day drowsiness. Avoid them for older adults and children unless a doctor advises.

Blood clot prevention

Walking, calf exercises and fluids help. People at high risk of clots may be advised compression stockings or medicine by their doctor before long flights.

Key point

Melatonin may help in selected adults for a short time. Sleeping pills and sedatives need a doctor's advice.

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.