Is This You?
\n\n\n\nIt’s 3 a.m. in Tokyo. You’re wide awake, staring at the ceiling of your hotel room. Your body insists it’s the middle of the afternoon — because back home, it is. You finally drift off around 5 a.m., only to sleep through your alarm and miss the morning slot at Tsukiji Outer Market.
\n\n\n\nBy noon you’re dragging yourself through Senso-ji Temple, fighting waves of dizziness and nausea. The ramen you waited 40 minutes for tastes like nothing. You can barely keep your eyes open on the Yamanote Line. Day three of your trip, and it feels like you haven’t adjusted at all.
\n\n\n\nIf this sounds familiar, you’re dealing with jet lag — and in some cases, it can be more than a minor annoyance. This guide explains what’s happening in your body, what you can do on your own, and when it’s time to see a doctor in Tokyo.
\n\n\n\nWhat Causes Jet Lag and Travel Fatigue?
\n\n\n\nYour circadian clock is confused
\n\n\n\nYour body runs on a roughly 24-hour internal clock — the circadian rhythm — regulated by a tiny cluster of neurons in the brain called the suprachiasmatic nucleus (SCN). This clock tells you when to sleep, when to wake, when to feel hungry, and even when your body temperature should rise or fall. It synchronizes itself primarily through light exposure.
\n\n\n\nWhen you fly across multiple time zones, your internal clock is suddenly out of sync with the local day-night cycle. Your SCN is still running on your home time zone, and it takes roughly one day per time zone crossed for it to fully adjust.
\n\n\n\nWhy eastward travel is harder
\n\n\n\nTraveling east — like flying from the US or Europe to Tokyo — is generally harder than traveling west. Here’s why: your body’s natural circadian cycle actually runs slightly longer than 24 hours (about 24.2 hours). This means it’s easier to extend your day (as when you fly west) than to shorten it (flying east). When you arrive in Tokyo from New York, your body needs to jump forward by 14 hours — effectively the same as trying to go to bed in the early afternoon.
\n\n\n\nIt’s not just the time change
\n\n\n\nJet lag is compounded by several other factors that make you feel even worse:
\n\n\n\n- In-flight dehydration — Cabin humidity drops to around 10–20%, far below the 30–65% your body is used to. Over a 12-hour flight, this causes significant fluid loss through breathing and skin evaporation.
- Physical fatigue from travel — Cramped seating, poor sleep on the plane, lugging heavy baggage through airports, and the stress of navigating a foreign transit system all deplete your energy reserves.
- Pre-trip sleep debt — Many travelers stay up late packing, finishing work, or dealing with last-minute logistics. You may already be sleep-deprived before you even board the plane.
- Overscheduling — Tokyo offers so much to see and do that many visitors pack their itinerary too tightly, refusing to rest because “I only have five days.” This prevents your body from recovering and can turn mild jet lag into serious exhaustion.
What You Can Do on Your Own
\n\n\n\nDay of arrival
\n\n\n\n- Resist the urge to nap — If you arrive in the morning or afternoon, try to stay awake until at least 9 p.m. local time. If you absolutely must nap, limit it to 20–30 minutes before 3 p.m.
- Get outside immediately — Natural sunlight is the single most powerful signal to reset your circadian clock. Walk around Asakusa, explore Ueno Park, or just sit in a sunny café. Aim for at least 30 minutes of outdoor light exposure.
- Hydrate aggressively — Drink water throughout the day. Japan’s vending machines and convenience stores make this easy. Sports drinks like Pocari Sweat or Aquarius help replace electrolytes lost during the flight.
- Eat on local time — Have meals at normal Tokyo meal times, even if you’re not hungry. Meal timing is a secondary clock-setter for your body.
Strategic caffeine use
\n\n\n\nCoffee and tea can be helpful allies — but only if used strategically. Consume caffeine only in the morning and early afternoon (before 2 p.m. local time). Caffeine has a half-life of about 5–6 hours, meaning that an afternoon coffee can still be in your system at bedtime. Japan’s convenience store coffee is excellent and cheap — but switch to water or decaf tea after lunch.
\n\n\n\nMelatonin — important note for Japan
\n\n\n\nIn many countries (the US, Canada, Australia, much of Europe), melatonin is sold as an over-the-counter dietary supplement. In Japan, melatonin is classified as a pharmaceutical product and is not available over the counter. You cannot buy it at pharmacies, drug stores, or convenience stores in Japan.
\n\n\n\nIf you rely on melatonin for jet lag, bring a sufficient supply from home. Personal importation for your own use (up to one month’s supply) is permitted. If you run out or didn’t bring any, a doctor in Japan can prescribe melatonin for you — see the section below on Melatonin and Japanese Pharmaceutical Law.
\n\n\n\nOver-the-counter sleep aids available in Japan
\n\n\n\nWhile melatonin is not available OTC, there are some sleep-support products you can purchase at Japanese pharmacies (薬局 / ドラッグストア):
\n\n\n\n- Drewell / ドリエル — Contains diphenhydramine hydrochloride (50 mg), the same active ingredient as ZzzQuil or Unisom SleepTabs. Available at most drug stores for about ¥1,500–2,000. Suitable for occasional use only.
- Utt / ウット — A mild sedative containing bromovalerylurea and allylisopropylacetylurea. Less common but available at larger pharmacies. Milder than Drewell but with a longer history of use in Japan.
Important: These are meant for short-term, occasional use only. They do not address the underlying circadian disruption of jet lag — they simply make you drowsy. If you need targeted circadian rhythm treatment, you should see a doctor.
\n\n\n\nWhen Should You See a Doctor?
\n\n\n\nMost jet lag resolves on its own within a few days. But sometimes it doesn’t, and sometimes what feels like jet lag is actually something else. Here’s how to gauge the severity:
\n\n\n\nMild — likely to resolve on its own
\n\n\n\n- Difficulty falling asleep or waking too early
- Daytime drowsiness
- Mild difficulty concentrating
- Symptoms improve noticeably each day
- You can still enjoy your trip, even if you’re a bit tired
What to do: Follow the self-care tips above. Give it 2–3 days.
\n\nModerate — consider seeing a doctor
\n\n\n\n- No improvement after 5 or more days
- Sleeping fewer than 3–4 hours per night despite exhaustion
- Daytime impairment so severe you can’t follow your itinerary
- Persistent nausea, headaches, or dizziness
- Worsening of a pre-existing condition (anxiety, depression, chronic pain, blood pressure issues)
- Extreme irritability or emotional instability out of character for you
What to do: See a doctor. You may benefit from a short course of melatonin or a mild sleep aid prescribed specifically for circadian adjustment.
\n\nSevere — see a doctor today
\n\n\n\n- Signs of dehydration — dark urine, dry mouth, dizziness when standing
- Dizziness or unsteadiness so bad you can’t walk safely
- Confusion or disorientation
- Heart palpitations or chest tightness
- Fainting or near-fainting
What to do: These symptoms may not be jet lag at all. Dehydration, heat exhaustion, cardiac issues, or other conditions can mimic or overlap with jet lag. Get a medical evaluation promptly.
\n\nWhat Happens at a Doctor’s Visit for Jet Lag
\n\n\n\nIf you visit SAKURA International Clinic Asakusa for jet lag or travel fatigue, here’s what to expect:
\n\n\n\n- Medical interview (問診) — The doctor will ask about your travel route, time zone difference, sleep patterns since arrival, any pre-existing conditions, and medications you currently take. The consultation is conducted in English.
- Lifestyle and sleep guidance — You’ll receive personalized advice on light exposure timing, meal scheduling, and activity planning based on your specific time zone shift and remaining days in Tokyo.
- Prescription if needed — Depending on your situation, the doctor may prescribe:
- Melatonin — to help reset your circadian rhythm (usually taken 2–3 hours before your target bedtime)
- A short-acting sleep aid — for a few nights only, to break the cycle of sleeplessness without causing next-day drowsiness
- Follow-up plan — If your symptoms are complex or don’t respond to initial treatment, a follow-up visit or phone check can be arranged.
The entire visit typically takes 20–30 minutes. No appointment is necessary — walk-ins are welcome.
\n\n\n\nTravel Insurance and Costs
\n\n\n\nSAKURA International Clinic Asakusa operates as a self-pay (自由診療) clinic. The consultation fee is ¥55,000 all-inclusive, covering:
\n\n\n\n- Doctor consultation
- Prescriptions
- Medical certificates and documentation
- Basic tests and procedures as needed
If you need a referral letter (紹介状) to a specialist or hospital, there is an additional fee of ¥11,000.
\n\n\n\nCan I use my travel insurance?
\n\n\n\nYes — most international travel insurance policies cover medical consultations abroad. Here’s what you need to know:
\n\n\n\n- You pay at the clinic, then submit a claim to your insurer for reimbursement. We provide all necessary documentation (receipts, medical certificates, diagnosis reports).
- Some insurers offer cashless service (direct billing). Contact your insurer in advance to confirm and get a guarantee of payment letter if applicable.
- Keep your policy number and insurer’s emergency contact number handy when you visit.
If you don’t have travel insurance, the ¥55,000 fee covers everything in a single transparent payment — no hidden charges, no surprise bills after the fact.
\n\n\n\nThe Complete Guide to Beating Jet Lag in Tokyo
\n\n\n\nThis section goes beyond the basics and gives you a comprehensive strategy for minimizing jet lag before, during, and after your flight to Tokyo.
\n\n\n\nHow long does jet lag last? The 1-hour rule
\n\n\n\nA widely cited rule of thumb: your body needs roughly one day to adjust for each hour of time difference. Here’s what that means for common routes to Tokyo:
\n\n\n\n- New York → Tokyo — 14 hours ahead. Full adjustment: ~10–14 days (though most people feel functional within 5–7 days).
- London → Tokyo — 9 hours ahead. Full adjustment: ~7–9 days.
- Los Angeles → Tokyo — 17 hours ahead (effectively 7 hours behind, since the International Date Line makes westward routing easier). Full adjustment: ~5–7 days.
- Sydney → Tokyo — 1–2 hours behind (depending on daylight saving). Minimal jet lag.
- Dubai → Tokyo — 5 hours ahead. Full adjustment: ~3–5 days.
Remember, “full adjustment” means your circadian rhythm is completely synchronized. Most travelers feel significantly better well before that point.
\n\n\n\nBefore you fly: pre-adjustment
\n\n\n\nStarting 3–4 days before departure, begin shifting your sleep schedule toward Tokyo time:
\n\n\n\n- From the US: Go to bed 1–2 hours earlier each night. Wake up earlier and get bright light immediately upon waking.
- From Europe: Go to bed 1–2 hours earlier each night.
- Avoid alcohol and heavy meals in the 24 hours before your flight.
- If you take melatonin, begin taking 0.5–3 mg at your target Tokyo bedtime (converted to your local time) 2–3 days before departure.
Your first 3 days in Tokyo — a recovery plan
\n\n\n\nDay 1 (Arrival Day):
\n\n\n\n- If you arrive in the morning: Stay awake. Go outside. Walk around the neighborhood.
- If you arrive in the evening: Light dinner, then go to bed at a normal time (10–11 p.m.).
- Set an alarm for 7–8 a.m. the next morning no matter what.
- Avoid heavy sightseeing. This is your adjustment day.
Day 2:
\n\n\n\n- Get outside and into sunlight within 30 minutes of waking.
- Do light activities — explore your local neighborhood, visit a nearby temple or garden.
- Eat three meals on Tokyo time, even if your appetite is off.
- No caffeine after 2 p.m.
- In the evening, consider visiting an onsen (温泉) or sentō (銭湯) — the hot bath followed by cooling down helps lower your core body temperature, which is a powerful signal for sleep onset. Asakusa has several traditional sentō within walking distance.
Day 3:
\n\n\n\n- You should start feeling noticeably better today.
- Begin your normal sightseeing schedule, but build in a rest period after lunch (a quiet coffee shop or your hotel lobby — not a nap).
- Continue the evening bath routine if it helped.
- If you’re still sleeping fewer than 4 hours, consider seeing a doctor.
Meal timing as a circadian reset tool
\n\n\n\nResearch shows that meal timing acts as a secondary circadian synchronizer (called a “zeitgeber” in chronobiology). Eating at consistent local times helps your peripheral body clocks — in your liver, gut, and muscles — align with the new time zone. Tips:
\n\n\n\n- Eat breakfast within one hour of waking, even if it’s just a rice ball from 7-Eleven.
- Have lunch between 12:00 and 1:00 p.m.
- Eat dinner by 7:00–8:00 p.m. — avoid late-night ramen runs for the first couple of days.
- Avoid heavy, high-fat meals late at night. Your digestive system is jet-lagged too.
Onsen and sentō: using body temperature to reset your clock
\n\n\n\nOne of Tokyo’s most underrated jet lag remedies is the traditional Japanese bath. Here’s the science: your body temperature naturally drops in the evening as a signal to prepare for sleep. Soaking in a hot bath (40–42°C) for 15–20 minutes artificially raises your core temperature. When you get out and cool down, the rapid temperature drop triggers drowsiness — essentially mimicking the natural pre-sleep temperature decline.
\n\n\n\nFor best results, bathe 1–2 hours before your target bedtime. In Asakusa, you can find traditional sentō (public baths) within a short walk. Many offer a deeply relaxing experience for just ¥500–800.
\n\n\n\nMelatonin and Japanese Pharmaceutical Law
\n\n\n\nThis is one of the most common points of confusion for travelers to Japan, so let’s be clear:
\n\n\n\n- In the US, Canada, UK, and many other countries: Melatonin is classified as a dietary supplement. You can buy it at any pharmacy, health food store, or even gas station.
- In Japan: Melatonin is classified as a pharmaceutical ingredient (医薬品成分) under the Pharmaceutical and Medical Device Act (薬機法). It is not available over the counter and cannot be sold as a supplement. It can only be obtained with a doctor’s prescription.
Bringing melatonin into Japan
\n\n\n\nYou are permitted to bring melatonin into Japan for personal use. The general rule is up to one month’s supply without requiring any special import certificate. Keep it in its original packaging with the label clearly showing “melatonin” and the dosage. You do not need to declare it at customs unless asked.
\n\n\n\nWhat if I run out or didn’t bring any?
\n\n\n\nIf you need melatonin during your stay in Tokyo and don’t have your own supply, a doctor at SAKURA International Clinic Asakusa can prescribe it for you. The prescription is included in the standard ¥55,000 consultation fee — there’s no additional charge for the medication itself.
\n\n\n\nFrequently Asked Questions
\n\n\n\nIsn’t it a bit dramatic to see a doctor for jet lag?
\nNot at all. Persistent jet lag can significantly impair your trip and your health. Sleep deprivation affects your immune system, mood, coordination, and decision-making. More importantly, symptoms you attribute to jet lag — dizziness, nausea, heart palpitations, confusion — can sometimes indicate other conditions like dehydration, heat exhaustion, or cardiac issues. A quick medical evaluation can either put your mind at ease or catch something that needs attention. Many patients tell us they wish they had come in sooner instead of “toughing it out” for days.
\nCan you prescribe melatonin?
\nYes. Melatonin is a prescription medication in Japan, and our doctor can prescribe it as part of your consultation. The cost of the medication is included in the ¥55,000 all-inclusive fee. Melatonin is typically prescribed at a dose of 0.5–5 mg, taken 2–3 hours before your desired bedtime, and is most effective when combined with proper light exposure and sleep timing.
\nWill you prescribe sleeping pills?
\nIf clinically appropriate, yes — but only as a short-term measure. The doctor may prescribe a short-acting, non-benzodiazepine sleep aid for 3–5 nights to help break a cycle of severe insomnia. These medications help you fall asleep without causing significant next-day grogginess. However, the primary approach is always circadian rhythm correction through behavioral measures (light, meal timing, activity scheduling) and melatonin. Sleeping pills are a last resort, not a first-line treatment.
\nMy child has jet lag. Can you treat children?
\nYes. Children experience jet lag just like adults — and often have a harder time because they can’t articulate what they’re feeling and have less tolerance for sleep disruption. For children, we focus primarily on behavioral strategies: strict light exposure schedules, meal timing, physical activity during the day, and creating a dark, quiet sleep environment at night. Melatonin can be prescribed for children when indicated, at lower doses appropriate for their age and weight. If your child is irritable, not eating, or seems unwell beyond what you’d expect from jet lag, it’s worth a visit.
\nHow much does a visit cost, and does insurance cover it?
\nThe consultation fee is ¥55,000, which covers the doctor visit, any prescriptions, medical certificates, and basic procedures. Most international travel insurance policies reimburse medical consultations — you pay at the clinic and submit a claim afterward. We provide all documentation you need for your claim. If you need a referral to a specialist, there is an additional ¥11,000 fee for the referral letter. There are no hidden fees.
\nGet Help Now
\n\n\n\nIf jet lag is ruining your Tokyo trip — or if you’re not sure whether what you’re feeling is just jet lag — we’re here to help.
\n\n\n\n\n\n\n\nSAKURA International Clinic Asakusa
1-minute walk from Asakusa Station
Open every day, 9:00 a.m. – 5:00 p.m. (no holidays)
English · Chinese · Korean · Japanese
¥55,000 all-inclusive | Referral letter +¥11,000
No appointment needed. Walk in anytime during clinic hours.
\n\n\n\n