Jet lag occurs when your internal body clock is out of step with the local schedule after crossing time zones. Travel fatigue, poor sleep and an uncomfortable flight can add to it, but they are not all the same problem.
Plan your first days realistically
Keep the arrival day manageable. Schedule demanding activities later when possible, and plan a normal opportunity to sleep rather than trying to fit a full sightseeing day into every arrival.
The CDC’s jet lag guidance emphasizes the timing of sleep and light. Gradually shifting the sleep schedule before travel may help, and the useful timing of bright light depends on the direction and size of the time-zone change.
Rest without losing the local schedule
Use the destination’s clock to organize meals and sleep. A short nap can help with immediate tiredness, while a long daytime sleep may make the local night harder. Keep the bedroom comfortable and reduce avoidable interruptions.
Before the flight, save your arrival instructions, transport details and hotel contact information. These simple preparations reduce the number of decisions you must make while tired.
Comfort measures are not clock-resetting cures
Drink normally and eat in a way that suits you. A face mist, herbal fragrance or special travel drink should not be presented as a cure for jet lag. Alcohol and poorly timed caffeine can interfere with the sleep you are trying to protect.
Get individual advice about medicines
Melatonin and sleep medicines are not a universal recommendation. Timing, other medicines, health conditions and safety-sensitive work matter. Ask a qualified clinician if you are considering them, and follow occupational rules if you work as flight crew.
Allow time to adjust and avoid driving or other demanding tasks when dangerously sleepy. If sleep symptoms are severe, persist or do not fit the travel pattern, seek appropriate medical advice rather than assuming every problem is ordinary jet lag.