Jet Lag: Symptoms, Causes & How to Avoid It

Jillian Kinton-Vieira
Created by: Jillian Kinton-Vieira Registered Nurse
Key points
  • Jet lag happens when the body’s internal clock gets out of sync after traveling across time zones.
  • Common symptoms include fatigue, daytime sleepiness, insomnia, headache, mood changes, and digestive symptoms.
  • Sleeping well before travel, adjusting to the local schedule, and getting natural light can help the body adapt.

Jet lag is a disruption of the body’s internal clock caused by changes in time zones. It can cause symptoms such as fatigue, excessive daytime sleepiness, and trouble sleeping at night.

Jet lag, also known as time zone change syndrome, happens after traveling to a place with a different time zone than usual. The body then needs time to adjust to the new schedule.

To help prevent jet lag, it is recommended to sleep well before traveling and adjust your watch to the destination’s sleep-wake schedule. In some cases, a healthcare provider may prescribe medication to help regulate sleep.

woman sitting at the airport with headphones on

Jet lag symptoms

The main symptoms of jet lag are:

  • Excessive daytime fatigue

  • Difficulty falling asleep or waking up early

  • Lack of focus or concentration

  • Reduced alertness

  • Headache

  • General feeling of discomfort

  • Mood changes or irritability

In addition, nausea, vomiting, diarrhea, or constipation may occur.

According to the CDC, jet lag can affect mood, concentration, and physical and mental performance, which may explain why symptoms can vary from person to person.

How long does jet lag last?

Jet lag can last about 2 to 14 days, which is the time the body may need to adjust to the new time zone.

This time varies from person to person. In general, it is estimated that the body needs about 1 day to adjust for each hour of time zone difference.

Why it happens

Jet lag happens when your body’s internal clock gets out of sync with a new time zone after travel. Even though the local time is different, the body may still act as if it were at home, following its usual schedule.

These changes affect when a person feels awake or sleepy. They can also disrupt metabolism and hormone levels, leading to the typical symptoms of jet lag.

Social jet lag

Social jet lag is caused by a disruption in the natural circadian rhythm due to work or social habits, leading to changes in sleep.

This can happen due to shift work, working at night, or staying up late studying, for example.

Social jet lag can also occur in mothers of newborns, especially when the baby is sick and does not sleep through the night.

How to avoid jet lag

To prevent jet lag, it is recommended to:

1. Adjust your watch to the local time

Adjusting your watch to the local time helps your mind get used to the new expected schedule.

It is also recommended to adjust meal times to the schedule of the destination to help the body get used to the new time zone.

2. Get enough sleep before traveling

Before traveling, it is important to get enough sleep in the 2 to 3 days before the trip to help prevent jet lag.

If traveling east, where the time zone is ahead, it is recommended to go to bed 1 to 2 hours earlier than usual.

For trips west, where the time zone is behind, it is recommended to go to bed later.

3. Avoid deep sleep during the flight

Avoiding deep sleep during the flight and choosing short naps whenever you feel sleepy or tired is important. This can help you feel sleepy at bedtime.

4. Eat light meals

Eating light, easy-to-digest meals before and during the trip helps prevent gastrointestinal symptoms caused by jet lag, such as diarrhea, nausea, and vomiting.

5. Move your body

Moving your body during the trip is important to help prevent jet lag symptoms.

It is recommended to get up often and take short walks or stretch inside the airplane.

How to deal with jet lag after travel

Treatment for jet lag should be guided by a primary care provider or sleep specialist to relieve symptoms.

The main treatments for jet lag include:

  • Sleeping and resting well on the first day, especially on the first night after arrival

  • Following the schedule of the destination country, including meal times, bedtime, and wake-up time, as this helps the body adjust more quickly to the new cycle

  • Getting sunlight and spending time outdoors, which stimulates vitamin D production and helps the body adjust better to the new schedule

  • Practicing good sleep hygiene before bed, as this helps the body relax and sleep better

Based on CDC guidance, getting natural light exposure at the destination can also help the body adjust to the new time zone.

In some cases, a doctor may recommend sleep medications or supplements, such as zolpidem or melatonin, to help regulate sleep.

Update History
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References
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  • JANSE VAN RENSBURG, D.C.; et al. Managing Travel Fatigue and Jet Lag in Athletes: A Review and Consensus Statement. Sports Med. 2021;51(10):2029-2050.
  • Jet lag. Department of Health, State Government of Victoria, Australia. Accessed 28 Apr 2025 https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag#strategiesto-reduce-the-impact-of-jet-lag