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1) What it is
Jet lag happens when your body clock (circadian rhythm) becomes out of sync after crossing time zones. It can affect sleep, mood, energy, digestion and focus. NHS guidance notes jet lag can cause tiredness, difficulty sleeping, irritability and poor concentration.
2) What it feels like
“I’m exhausted but I can’t sleep at night.”
“I feel anxious and emotional for no reason.”
“My brain feels foggy and slow.”
“I’m awake at 3am wide awake.”
“I feel sick and off balance.”
3) Common signs & symptoms
- difficulty falling asleep or staying asleep
- waking too early
- daytime sleepiness
- irritability and low mood
- poor concentration and memory
- headaches
- appetite changes / digestion issues
4) What causes it / risk factors
- time zone changes (especially 3+ hours)
- flying east (often harder than west)
- sleep deprivation before travel
- alcohol and dehydration
- stress and packed travel schedules
5) Triggers
- caffeine late in the day
- alcohol on flights
- long naps
- staying indoors with no daylight
- screen time late at night
- trying to force sleep when not sleepy
6) What helps right now
Tool 1: Get daylight early
Daylight helps reset the body clock.
Tool 2: Keep naps short
20–30 minutes max, early afternoon only.
Tool 3: Eat at local meal times
This resets body rhythm.
Tool 4: Gentle movement
A short walk helps energy and sleep drive.
Tool 5: Sleep pressure method
If awake >20–30 minutes, get up briefly and do something calm.
7) Longer-term self-help strategies
- adjust bedtime 30–60 mins daily before travel (if possible)
- keep a consistent wake time
- reduce caffeine after midday
- use calming wind-down routine nightly
- build a travel recovery day into plans
- keep hydration high
8) Treatment options
Jet lag usually resolves with time, but these can help:
- sleep routine strategies
- light exposure timing
- short-term supplements (only if safe for you)
For long-term or severe sleep disruption, CBT for insomnia can help.
9) Medication overview
Sleep medicines may be used short term only under medical advice. The most effective long-term approach is routine, daylight, and CBT sleep strategies.
10) Work, relationships & daily life tips
- avoid big emotional decisions while jet lagged
- lower workload expectations for 48 hours
- communicate with family/partners that mood swings can happen
- prioritise hydration, food, daylight
11) When to seek urgent help
Seek help if:
- you cannot sleep for several nights
- jet lag triggers severe anxiety, paranoia or suicidal thoughts
- you feel unsafe to drive/work
12) Trusted help & resources
- NHS: Jet lag advice
- NHS: Insomnia help
- Samaritans 116 123 / Shout 85258
