Does jet lag cause difficulty sleeping?

After crossing time zones, your brain may still promote alertness at the new bedtime or wake you during the new night. You might take longer to fall asleep, wake repeatedly, or wake too early. Bright light, unfamiliar surroundings, late caffeine, alcohol, and irregular naps can add to the mismatch. Difficulty sleeping can also come from stress, pain, medicines, or an underlying sleep problem, particularly when it persists without recent travel.

Adopt the destination schedule for meals, light, activity, and bedtime. Keep the bedroom dark, quiet, and comfortably cool, and leave screens aside while winding down. Avoid late caffeine and alcohol, and keep naps short and earlier in the day if you need one. Do not take sleep medicines or melatonin without checking that they are suitable for you. Read about [Jet Lag](/conditions/jet-lag/) and [Difficulty Sleeping](/symptoms/difficulty-sleeping/).

Speak with a clinician if poor sleep continues after adjustment, becomes frequent, or leaves you unable to function safely. Seek urgent help for confusion, unusual agitation, severe breathing difficulty during sleep, or thoughts of self-harm. Ask for help sooner if a new medicine or substance changed your sleep.

Does my pattern fit jet lag or another sleep problem? How should I time light exposure? Is melatonin safe with my medicines? What signs mean I should be assessed for sleep apnoea or another condition?