When travelling a time difference of six hours or more, travellers need time to adjust to the new time zone. It may be easier to adjust to a time difference of four to six hours compared to when the time difference is more than that.
If your trip is not expected to last more than 3 to 4 days, it is better to try to keep the same schedule as at home to avoid overly disrupting circadian rhythms (sleep patterns).
Possible signs of jet lag:
- Trouble falling asleep
- Waking up at night
- Waking up too early
- Daytime sleepiness
- Reduced physical and mental performance
Some people may take supplements such as melatonin. Check with your Pharmacist to discuss ways to deal with jet lag including whether taking melatonin is a safe option for you.
Here are some tips for dealing with jet lag:
On a journey to the west:
When travelling from east to west, stay outside for a few hours in the late afternoon on the day of your arrival and get out early the next morning to enjoy the natural daylight.
On a journey to the east:
When travelling from west to east, do not expose yourself to the sun in the late afternoon the day of your arrival, but get up early the next morning.