Jet lag may contribute to a range of symptoms, including headaches. Symptoms usually disappear as a person’s body adjusts to the new time zone, which may take several days.
Jet lag is a temporary sleep problem that typically occurs when someone travels across more than three time zones.
Although jet lag symptoms typically resolve as a person’s body adjusts, home remedies and temporary lifestyle changes may help to relieve symptoms.
According to the Centers for Disease Control and Prevention (CDC), someone with jet lag may experience a headache. If someone has jet lag, they may also experience the following:
- sleep problems, such as:
- difficulty falling asleep at the usual time of night after eastward flights
- waking early after westward flights
- disturbed sleep after flights in either direction
- fatigue
- difficulty concentrating
- irritability
- negative feelings, such as anxiety and depression
- gastrointestinal disturbances, such as:
The CDC suggests people may experience multiple jet lag symptoms when flying across at least three time zones.
There are no scientific studies or trials to prove jet lag can cause headaches. According to the CDC, jet lag occurs when there is a mismatch between a person’s circadian rhythms and the time of day in their new time zone.
Circadian rhythms
- light and dark
- temperature
- local environment
- food intake
- physical activity
- stress
When someone travels across time zones, their circadian rhythms initially align with the time of day at their departure location. They will then adjust to the new time zone over several days.
Although there is no evidence that misaligned circadian rhythms can cause a headache, the CDC suggests that fatigue from flying can lead to headaches and other adverse symptoms when people travel across more than three time zones.
Other factors that may occur when someone is traveling, including stress and dehydration, may contribute to headaches.
The CDC advises people to try the following steps if they experience jet lag symptoms after traveling:
- Follow the sleep-wake cycle of the destination location upon arrival, which may involve staying awake longer than usual or going to sleep earlier than usual.
- Use caffeine and exercise strategically, which may mean using both during the day to help with alertness but avoiding both during the evening to help with sleep.
- Avoid alcohol, if applicable, which can disturb sleep.
- Take naps no longer than 15 to 20 minutes throughout the day, which may relieve daytime sleepiness while avoiding nighttime insomnia.
- Eat small meals to avoid an upset stomach.
- Drink plenty of water.
General headache remedies
Someone experiencing jet lag and a headache may also want to try general headache remedies,
- resting with their eyes closed in a quiet, darkened room
- placing a cool cloth or ice pack on their forehead
- applying a damp, warm washcloth to the back of their neck
- gently massaging their head or neck
- taking over-the-counter pain relievers, such as acetaminophen (Tylenol) or ibuprofen (Advil)
- drinking plenty of fluids
- trying relaxation techniques, such as deep breathing exercises or meditation
According to the United Kingdom’s National Health Service (NHS), jet lag symptoms usually resolve within a few days of arriving in a new time zone.
This corresponds with the amount of time it typically takes for a person’s circadian rhythms to adjust to the new time zone.
The amount of time it takes to recover from a headache may depend on the underlying cause. Some headaches may last as little as 30 minutes, while others may last several days.
People can take steps to manage a headache and speed up recovery, including:
- getting plenty of rest
- drinking enough fluids
- taking over-the-counter pain relief
- relaxing
A person can speak with a doctor if they travel regularly and are prone to jet lag. In some cases, a doctor may prescribe medications to reduce sleep loss, though this may not help resynchronize circadian rhythms or reduce jet lag symptoms.
People can also speak with a doctor if their headaches are not due to jet lag. According to the
- a sudden and severe headache
- a severe headache with other concerning symptoms, such as:
- a stiff neck
- fever
- nausea
- vomiting
- double vision
- weakness or a loss of sensation in any part of the face or body
- confusion
- convulsions
- shortness of breath
- loss of consciousness
- a headache following a head injury
- a headache that recurs or worsens over days or weeks
- a new headache in someone with a history of cancer or HIV
Can jet lag trigger migraine?
According to the American Migraine Foundation, jet lag is a risk factor for insomnia, and some research suggests there may be an association between migraine and insomnia or sleep disturbances.
Does jet lag feel like a hangover?
For some people, a bad case of jet lag may feel similar to a hangover. The two conditions can share similar symptoms, including:
- headache
- fatigue
- stomach pain
- nausea
- anxiety
- irritability
Why is jet lag worse coming home?
For some people, jet lag symptoms may feel worse when returning home. This may be due to a combination of jet lag and general exhaustion from traveling or taking part in holiday activities.
Jet lag is a temporary sleep problem that can occur when traveling across more than three time zones. It can cause headaches and other symptoms, such as fatigue, irritability, and gastrointestinal upset.
Jet lag headaches typically resolve over a few days as a person’s circadian rhythms adjust to the new time zone. In the meantime, home remedies and temporary lifestyle changes can help to relieve pain.
People should speak with a doctor if they experience headaches that may be due to a different cause. Anyone who experiences a sudden and severe headache or a severe headache alongside other worrying symptoms should seek immediate medical attention.
