Prevention of Jet Lag

You cannot always prevent jet lag, but planning reduces its length and severity.

Before the trip

• Get enough sleep in the days before you fly
• For a trip of 3 or more time zones, shift your bedtime and meal times by about 1 hour a day towards the destination time
• Plan the flight to arrive in the evening when possible so you can sleep at local night
• Plan a free day or two at the destination if the trip is for work

During the flight

• Set your watch to destination time when you board
• Sleep when it is night at the destination and stay awake when it is day
• Drink water and avoid alcohol
• Limit caffeine
• Move and stretch often, and do calf exercises
• Use an eye mask, earplugs and a neck pillow

After arrival

• Get outdoor light at local daytime, timed as advised for the direction of travel
• Eat and sleep on local time
• Keep naps short or skip them
• Avoid big decisions or driving when very tired

For short trips

If you stay 2 to 3 days, staying on home time may be simpler.

Medicine-based prevention

Some travellers use short-term melatonin. Ask a doctor or pharmacist first.

Ayurvedic lifestyle advice

Ayurveda recommends warm food, regular routines and rest on arrival to keep Vata steady. This is traditional and not proven to prevent jet lag.

Key point

Gradual schedule shifts before travel, light timing and good sleep habits are the best prevention.

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.