Jet lag is a temporary sleep disorder that occurs when a person’s internal body clock, or circadian rhythm, becomes out of sync with the local time at their travel destination. This commonly affects individuals who cross multiple time zones rapidly, such as during long-haul flights. The body’s natural rhythms—governing sleep, alertness, digestion, and hormone production—struggle to adjust quickly to the new schedule, particularly when flying eastward, as this shortens the natural day. Jet lag is not limited to frequent flyers or older adults; it can affect anyone, although its severity may vary depending on the direction of travel, the number of time zones crossed, and the individual’s personal sensitivity to circadian disruption.

Symptoms of jet lag typically include difficulty falling asleep at night and waking up too early or feeling excessively tired during the day. Individuals may also experience poor concentration, irritability, digestive disturbances such as constipation or diarrhoea, and a general feeling of malaise. These symptoms usually begin within a day or two of travel and can last several days while the body adjusts to the new time zone. The more time zones crossed, the longer it may take for the body to fully acclimatise. In some cases, especially for people with pre-existing sleep issues or older adults, the effects may be more pronounced or prolonged.

Jet lag can be managed and sometimes minimised through a combination of behavioural strategies and medical interventions. Before travel, gradually shifting sleeping and eating times closer to the destination’s local time can help. Upon arrival, exposure to natural daylight is one of the most effective ways to reset the body clock. Short naps may ease daytime fatigue, but long naps should be avoided as they can disrupt night-time sleep further. Melatonin supplements, which mimic the body’s natural sleep hormone, are commonly used to aid adjustment, particularly when taken in the evening at the destination. Melatonin is generally safe for short-term use in adults and may be suitable for children over 3 years old under medical supervision. Sleeping tablets may be prescribed for short-term relief in adults but are not recommended for children or for long-term use due to risks of dependency and side effects. Maintaining good sleep hygiene and hydration also plays an important role in recovery.

Treatments for jet lag are usually safe when used correctly, but some carry potential side effects. Melatonin supplements may cause drowsiness, vivid dreams, dizziness, or mild gastrointestinal upset. As melatonin affects hormonal balance, long-term use is discouraged without medical guidance, especially in children. Prescription sleeping tablets may induce next-day drowsiness, impaired concentration, and, in some cases, dependency or withdrawal symptoms with extended use. Caffeine and other stimulants, while offering temporary alertness, can worsen night-time insomnia if consumed too late in the day. Behavioural techniques such as light exposure and sleep schedule adjustments carry minimal risk, though incorrect timing of light exposure may unintentionally delay adaptation. Always consult a healthcare professional before starting any new treatment, particularly for children, the elderly, or those with underlying health conditions.