Jet Lag Explained: How to Minimise Disruption to Your Sleep While Travelling

Jet lag is a common issue for anyone flying across multiple time zones — and it can make the first few days of your trip much less enjoyable.

In this blog, we’ll explain what jet lag is, what causes it, how to spot the symptoms, and most importantly — how to reduce its effects with simple tips and optional treatments.

🛫 What Is Jet Lag?

Jet lag happens when your body’s internal clock (circadian rhythm) is out of sync with the local time at your travel destination. For example, your body may think it’s bedtime even if it’s the middle of the day in your new location.

The more time zones you cross, the more likely you are to feel jet lag. While it’s only temporary, it can affect your comfort and energy levels for several days after arriving.

🧠 Jet Lag Symptoms

The symptoms can vary, but common signs include:

• Trouble falling asleep or waking up

• Poor concentration and brain fog

• Daytime tiredness and fatigue

• Mood changes like irritability or anxiety

• Changes in appetite

• Gastrointestinal issues (e.g., constipation or bloating)

Jet lag can be especially challenging for frequent flyers, business travellers, and older adults.

✈️ How to Reduce Jet Lag Before, During & After Your Flight

Before your flight:

• Try adjusting your bedtime by 1–2 hours to match your destination’s time zone

• Get plenty of rest before travel

During your flight:

• Drink water regularly to stay hydrated

• Move around and stretch when you can

• Avoid alcohol and caffeine

• Use an eye mask and earplugs to help you sleep

• Try to sleep during your destination’s night-time

Upon arrival:

• Avoid long naps – only sleep during local night-time

• Get sunlight during the day to help reset your body clock

• Go to bed and wake up at normal local times

• Set an alarm to avoid oversleeping in the morning

💊 Melatonin: A Treatment Option for Jet Lag

Melatonin is a hormone naturally produced by your body to help regulate sleep. Synthetic melatonin is available on prescription in the UK and may help your body clock adjust more quickly to a new time zone.

When to take it:

• At your destination bedtime

• Avoid taking before 8pm or after 4am local time

• Don't take it with alcohol or within 2 hours of eating

🔔 Melatonin is typically recommended for journeys crossing five or more time zones and is for short-term use only (≤5 days)

💊 Melatonin Options in the UK

Here are some examples of prescription melatonin brands used to treat jet lag:

📌 Maximum supply under PGD: 20 tablets (for outbound and return flights)

👉 Read the SPCs here

🩺 Speak to a Travel Health Expert

If you’re planning a long-haul flight or worried about poor sleep while travelling, we can help.

At Ready Health Clinic in Standish, we offer:

• Travel health consultations

• Jet lag management advice

• Prescription melatonin where appropriate

• Support for your general health and wellbeing while abroad

📍 Supporting Wigan, Chorley, Horwich, and Bolton
📞 Call us on 01257 676001 or book online

✈️ Final Thoughts

Jet lag doesn’t have to derail your travel plans. With good preparation and, in some cases, a short course of melatonin, you can adjust faster and enjoy your trip feeling refreshed and alert.