Jet Lag and Mental Health: How Travel Affects Your Mood and Sleep

Holidays are meant to recharge us, but sometimes we return home feeling more tired, anxious, or irritable than before we left. If you’ve ever felt wide awake at 3 a.m. after a long flight or struggled to focus at work days after returning, you’ve likely experienced jet lag—a temporary disruption of your body’s internal clock that affects both sleep and mood.

What Is Jet Lag and Why Does It Affect Your Mood?

Jet lag occurs when your circadian rhythm—the internal body clock that controls your sleep-wake cycle, appetite, and energy levels—becomes misaligned with the time zone you’ve travelled to.

This mismatch can lead to poor sleep, fatigue, and irritability, but it also affects your mental well-being. Studies show that jet lag can increase levels of stress hormones such as cortisol, making it harder for your nervous system to relax. As a result, your body remains in a mild “fight or flight” mode, which can trigger anxiety, low mood, and difficulty concentrating.

When prolonged or severe, these symptoms may even contribute to longer-term mental health concerns such as depression or sleep disorders.

How to Recover from Jet Lag and Support Your Mental Well-being

Here are some evidence-based strategies to help your body and mind recover faster after travel:

1. Adjust your sleep schedule before you travel

Start shifting your bedtime by 30–60 minutes closer to your destination’s time zone a few days before you leave. This gradual adjustment helps reduce the shock to your system.

2. Get morning sunlight exposure

Natural light is one of the strongest cues for resetting your circadian rhythm. Try spending time outdoors in the morning to help your body adjust to the new time zone.

3. Keep naps short

A quick 20–30-minute nap can refresh you without interfering with nighttime sleep. Longer naps, however, may make it harder to adapt.

4. Stay hydrated

Dehydration worsens fatigue and jet lag symptoms. Drink plenty of water before, during, and after your flight. Avoid alcohol and limit caffeine, which can interfere with sleep.

5. Give yourself recovery time

If possible, schedule at least a day or two to rest before returning to work or your usual commitments. Allowing your mind and body time to recalibrate can make the transition smoother.

When Jet Lag Becomes More Than Just Tiredness

While jet lag usually resolves within a few days, persistent mood changes, sleep problems, or emotional exhaustion may signal something more. Research has linked ongoing circadian disruption to anxiety disorders, depression, and burnout.

If your mood or sleep doesn’t improve within a week—or you notice symptoms such as sadness, irritability, or lack of motivation—it’s best to reach out to your GP or a mental health professional.

At Centric Mental Health, our clinicians can help you understand the connection between your sleep patterns and emotional well-being and provide practical, evidence-based support.

References

Arendt, J. (2009). Managing jet lag: Some of the problems and possible new solutions. Sleep Medicine Reviews, 13(4), 249–256. https://doi.org/10.1016/j.smrv.2008.07.011 Sack, R. L., Auckley, D., Auger, R. R., et al. (2007). Circadian rhythm sleep disorders: Part I, basic principles, shift work and jet lag disorders. An American Academy of Sleep Medicine review. Sleep, 30(11), 1460–1483. https://doi.org/10.1093/sleep/30.11.1460 Wang, W., Li, C., Shi, L., et al. (2021). Disruption of circadian rhythms and sleep disturbance in depression. Progress in Neuro-Psychopharmacology & Biological Psychiatry, 111, 110383. https://doi.org/10.1016/j.pnpbp.2021.110383 Touitou, Y., & Reinberg, A. (2021). Disruption of the circadian system in shift work and jet lag: Clinical implications and countermeasures. Dialogues in Clinical Neuroscience, 23(3), 289–298. https://doi.org/10.31887/DCNS.2021.23.3/ytouitou University of Sydney (2024). Depression linked to ‘internal jet lag,’ study finds. University of Sydney News. https://www.sydney.edu.au/news-opinion/news/2024/07/16/depression-linked-to-internal-jet-lag-study-finds.html Foster, R. G., & Wulff, K. (2005). The rhythm of rest and excess. Nature Reviews Neuroscience, 6, 407–414. https://doi.org/10.1038/nrn1670 National Sleep Foundation. (n.d.). How to prevent jet lag. Retrieved from https://www.sleepfoundation.org/jet-lag

Note

The content in this blog is for informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition or treatment.