Jet Lag Disorder

Diagnosis

Diagnosing jet lag disorder usually involves a review of your recent travel history, symptoms, and sleep patterns. A healthcare provider will ask questions about the number of time zones crossed, how long your symptoms have lasted, and how they affect your daily activities.

A physical exam may be performed to rule out other sleep or medical conditions that can cause similar symptoms, such as insomnia, sleep apnea, or anxiety disorders.

In some cases, your provider may recommend:

• A sleep diary to track sleep and wake times before and after travel.

• An actigraphy test, which involves wearing a device that measures sleep-wake activity to evaluate your circadian rhythm.

These assessments help confirm whether your symptoms are due to jet lag or another underlying sleep disorder.

Treatment

Treatment for jet lag disorder focuses on helping your body adjust more quickly to the new time zone. The goal is to reset your internal body clock and reduce symptoms such as fatigue, difficulty concentrating, and sleep disturbances.

Lifestyle and behavioral strategies

• Gradually adjust your sleep schedule a few days before travel by going to bed and waking up closer to the time at your destination.

• Get plenty of natural light during the day, especially in the morning if you’ve traveled east or in the evening if you’ve traveled west.

• Stay hydrated and avoid excessive caffeine or alcohol, which can disrupt sleep.

• Take short naps if needed, but limit them to 20–30 minutes to avoid interfering with nighttime sleep.

Light therapy
Exposure to artificial bright light can help shift your circadian rhythm. Your provider may recommend specific times to use a light therapy box to help your body adapt to the new time zone.

Medications

• Melatonin supplements can be used to help regulate sleep-wake cycles and ease the transition to a new time zone.

• Sleep aids or stimulants, prescribed by a healthcare professional, may be used temporarily to improve nighttime sleep or daytime alertness.

Travel tips to reduce jet lag

• Choose flights that allow arrival in the early evening and stay awake until local bedtime.

• Eat meals according to the local schedule.

• Try to spend time outdoors during daylight hours upon arrival.

Most people recover from jet lag within a few days, but for frequent travelers, managing light exposure, maintaining good sleep hygiene, and using melatonin under medical guidance can help reduce its impact.