Jet Lag: Why It Happens, How Long It Lasts and How to Reset Your Body Clock Faster

Jet lag happens when you cross time zones faster than your body clock can adjust. You feel sleepy in the day, wide awake at night and foggy in between. It is usually worse after flying east, and it passes, but the right timing of light, sleep and meals can speed it up.

Imagine landing in a new country to start your first nursing job, then lying awake all night before orientation. A few deliberate choices on arrival day can help you feel human by day three instead of day ten.

Symptoms

• Difficulty sleeping at night and sleepiness during the day
• Poor concentration and memory
• Irritability
• Indigestion, constipation or loss of appetite

The more time zones you cross, the longer it tends to last, often a few days to a week.

Before and during the flight

• In the days before, shift your bedtime an hour or so towards the new time zone
• Set your watch to destination time when you board
• Drink plenty of water and go easy on alcohol and caffeine
• Sleep on the plane if it is night at your destination

After you land

• Switch straight to local times for meals and sleep
• Use daylight: get outside in the morning after flying east, and in the late afternoon after flying west
• If you must nap, keep it short and before mid-afternoon
• Ask a pharmacist or doctor whether melatonin is suitable for you; rules on it differ by country

But shouldn’t I just sleep when I’m tired?

Long daytime sleeps keep your body clock in the old time zone. Staying up until a reasonable local bedtime, with a short nap if needed, helps you adjust much faster. Nurses used to switching between day and night shifts often find these tricks familiar.

Sources: NHS, “Jet lag”; US Centers for Disease Control and Prevention (CDC) Yellow Book, “Jet lag”. This guide is for general information and does not replace advice from your own nurse, doctor or pharmacist.