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.