Can jet lag cause insomnia?

After crossing time zones, your internal clock may still signal wakefulness when it is night at your destination. You may take longer to fall asleep, wake during the night, or wake earlier than planned. Bright light, meal timing and activity cues gradually help the clock adjust. The effect can be stronger after travelling east, when the day becomes earlier than your body expects.

Jet lag-related sleep disruption is usually temporary. It is different from ongoing insomnia, which can continue even when your routine and surroundings are stable. Anxiety about sleep, unfamiliar surroundings, caffeine and alcohol can add to the disruption.

Use the destination’s schedule soon after arrival: get daylight during the local day, keep naps short and early, and choose a regular bedtime. Keep the bedroom dark, quiet and cool. Avoid caffeine late in the day, alcohol near bedtime and bright screens when you are winding down. Gentle daytime movement may support sleep, but strenuous exercise close to bedtime can feel stimulating.

If you use a sleep medicine or melatonin product, discuss timing, interactions and suitability with a clinician or pharmacist before travelling. Do not drive or make safety-critical decisions if you are very sleepy.

Arrange medical advice if sleep remains difficult after your body has had time to adjust, keeps returning after travel, or is affecting work, mood or safe driving. Seek prompt help for severe confusion, unusual behaviour, breathing pauses during sleep, or thoughts of self-harm. A clinician can look for another sleep disorder, medication effect or mood problem.

Could another condition or medicine be contributing to my sleep problem? What sleep-reset plan fits my travel direction and health history? Is a short-term sleep aid appropriate for me, and when should I stop it?