There are a number of things you can do to minimise the effects of jet lag.
When you arrive at your destination you should:
- establish a new routine and try to get used to it as soon as possible - eat and sleep at the correct times for your new time zone, not when you usually eat and sleep at home
- avoid napping as soon as you arrive at your destination - even if you are tired after a long flight, try to stay active until the correct time to sleep; this will help your body adjust more quickly
- spend time outdoors - natural light will help your body adjust to a new routine
If you take medication at specific times of the day, such as oral contraceptives or insulin, consult your GP or pharmacist before travelling. They will advise you when to take your medication after you arrive at your destination.
Melatonin
Melatonin is a hormone that your body releases in the evening. It lets your brain know it is time for your body to sleep.
Your body clock is controlled by natural daylight and by the melatonin released in your body. Melatonin is produced when it gets dark to prepare your body for sleep. Your body stops producing the hormone when it gets light to help you wake up.
Some jet lag remedies contain melatonin to help you sleep at night when your body is finding it difficult to adjust to the new time zone.
However, there is currently not enough evidence to say whether melatonin supplements are effective. Some people find them helpful but they are not currently licensed to prevent jet lag in the UK.
There is also insufficient evidence regarding the possible side effects of melatonin for people taking the blood-thinning medicine, warfarin, or those with epilepsy (a condition that causes repeated fits or seizures).
Speak to your GP if you are thinking about taking a jet lag remedy that contains melatonin. They will be able to advise whether it is suitable for you.
Sleeping tablets
Some people find taking sleeping tablets can help relieve jet lag. However, they are not usually recommended because they can be very addictive if used for more than a few days.
Sleeping tablets can also cause side effects such as:
