- Use local light and wake time to reset the body clock.
- Avoid overusing alcohol or sedating products to force sleep.
- Persistent severe symptoms after travel may need medical review.
Reset with local time
After arrival, try to eat, move and sleep according to the destination schedule. Morning light can help when you need to shift earlier; evening light may help when shifting later. Short naps can be useful, but very long daytime sleep can prolong jet lag.
Keep meals predictable
Travel often means rich meals, irregular timing and less fibre. Aim for familiar foods when your stomach is unsettled, keep fluids steady and return to a normal meal rhythm rather than fasting or over-restricting to “reset”.
Movement helps
A walk after arrival supports circulation, daylight exposure and appetite. On long journeys, regular movement is also important for reducing stiffness. People with increased clot risk should follow medical travel advice.
TCM support
Some travellers use acupuncture or TCM consultation for sleep, digestive comfort or muscle tension. The goal should be symptom support, not a claim that jet lag can be cleared instantly.
Do not miss travel illness
Fever, severe diarrhoea, dehydration, rash with fever, breathing difficulty or symptoms after travel to areas with infectious-disease risks deserve medical assessment.
This guide is general education, not a diagnosis or personal treatment plan. Persistent, severe or rapidly worsening symptoms should be medically assessed.