Jet Lag: UK Online Doctor Tips & Melatonin Guide
Educational information — not medical advice.
This article was prepared by the OnlineDoctor24 editorial team and reviewed for factual accuracy against UK clinical guidance (NHS and NICE). It is not written by a doctor and does not replace personal medical advice. For symptoms specific to you, book an online doctor consultation.
Key points
- Jet lag is worst flying east and crossing >3 time zones.
- Light exposure timing is the most powerful resetter.
- Melatonin shortens recovery — UK prescription only.
- Short-term sleep aids can help selected travellers.
Strategies
- Shift your sleep before travel.
- Sunlight exposure at destination morning (eastward) or evening (westward).
- Stay hydrated; avoid excess alcohol/caffeine on flight.
- Light meals on arrival; align eating with destination.
Melatonin
3–5mg taken at destination bedtime for 3–5 nights helps reset the body clock. UK status: prescription-only (Circadin licensed for >55 only — but melatonin commonly prescribed off-label for jet lag).
Other aids
- Short-acting hypnotics (zopiclone) for occasional use.
- Caffeine strategically in destination morning.
- Avoid sleeping aids if needing to stay alert.
Frequently asked questions
Common questions UK patients ask about jet lag.
How an online doctor can help
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This article is for general information only and does not replace personal medical advice from a qualified doctor. Content is reviewed against UK NHS and NICE guidance by the OnlineDoctor24 editorial team and is not authored by a medical doctor. If your symptoms worsen or you are unsure, please book a consultation with a GMC-registered GP.
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