Perimenopause, Travel and Jet Lag: What You Need to Know

You’ve started hormone treatment for your perimenopause symptoms and are finally beginning to feel like yourself again. Life is busy, fulfilling—and travel is back on the agenda. While it’s exciting to explore the world again, long-distance travel can be physically and emotionally draining, especially in midlife.

If you’re wondering how jet lag might affect your symptoms—or how to manage your hormone therapy while crossing time zones—this blog outlines simple, evidence-informed strategies to help you stay well and enjoy your trip.

Before You Go

• Be organised. Reduce pre-travel stress by writing a packing list and checking any medical regulations for your destination. If you’re travelling with medication, keep it in your hand luggage along with a doctor’s letter to avoid confusion at security or customs.

• Take care of yourself. Stay hydrated, eat well, get regular sleep, and keep your body gently moving in the days before travel.

• Consider melatonin. This hormone can help with short-term sleep adjustment across time zones. In Germany, melatonin is available over the counter at the Apotheke. Herbal alternatives include valerian root (Baldrian), chamomile, and lavender.

• If you are a frequent long distance traveller, over 4 hours by air or land it might be especially important for you to take oestrogen as a preparation over the skin, to avoid the increased risk of developing a blood clot.

When to Take Your Menopause Hormone Treatment

• Oestrogen: Continue to take your oestrogen at the same time each day. This is particularly important if you’re using estradiol spray, as consistent timing helps maintain stable absorption and symptom control.

• Progesterone: If your progesterone makes you drowsy, you have two options:

  • You can continue to take it at the same time but use it vaginally—provided your preparation is suitable for this route (check with your doctor or pharmacist).

  • If taking it orally, time it so that you don’t need to drive or perform activities requiring alertness for at least 9 hours afterward.

  • Missing a dose increased the possibility of breakthrough vaginal bleeding. Don’t worry, but let your doctor know if this happens.

During the Flight

• Avoid alcohol and caffeine, which can disrupt sleep and contribute to dehydration.

• Stay hydrated by drinking plenty of water.

• Move around regularly and consider wearing compression stockings for long flights to support circulation.

Once You Arrive

• Adopt the new time zone straight away. Try not to nap during the day. Instead, head outside and expose yourself to morning light, which helps reset your internal body clock. Try Yoga Nidra as a restful alternative to napping—apps like Down Dog are great for this while travelling.

• Avoid bright lights, including computer screens, late in the evening when you should be preparing to sleep.

• Light exercise supports your circadian rhythm. A study published in The Journal of Psychology found that exercise at 7:00 AM or between 1:00–4:00 PM (local time) helped shift the body clock earlier, supporting better sleep and daytime functioning after eastward travel.

If You’re Travelling East (e.g., NYC → Berlin)

Eastward travel requires your body clock to shift earlier, which can be more challenging than westward travel.

• Best time to exercise in the new time zone:
  → 1:00–4:00 PM (most effective for phase advance)
  → 7:00 AM also helpful

• Times to avoid exercise:
  → Late evening (around 10:00 PM), which may delay your internal clock and worsen jet lag.

Jet lag can be disruptive, especially during the hormonal shifts of perimenopause. But with some forward planning—and an understanding of how factors like medication timing, light, and exercise affect your internal rhythm—you can reduce the impact and get the most out of your time away.

This blog is for general informational purposes only and does not constitute medical advice. Please consult your healthcare provider before making any changes to your medication or treatment plan, especially when travelling. Mention of specific products or apps does not imply endorsement or affiliation.