I can’t sleep after travel: what should I know about jet lag?

Jet lag occurs when your internal body clock is out of step with the local day and night. You may have difficulty sleeping, wake at an unusual time, feel sleepy during the day, or develop a headache. The direction and size of the time-zone change, travel timing, and your sleep before the journey can influence the pattern.

Jet lag is different from sleep trouble that began before travel, although the two can overlap. If sleep disruption continues after your routine has settled, Insomnia or another health issue may need consideration rather than assuming every bad night is travel-related.

Adopt local mealtimes and bedtime soon after arrival, and get daylight at a time that supports the new schedule. Keep naps brief and earlier rather than sleeping for a long stretch late in the day. Light movement, hydration, and regular meals can make the transition easier.

Reduce alcohol and avoid caffeine close to the intended bedtime. Keep the bedroom dark, quiet, and cool enough for sleep. If you are planning a complex journey, a Travel Health Consultation can help you discuss sleep timing, medicines, and health conditions before departure; do not use sleep aids without professional advice.

Speak with a clinician if sleep loss or daytime sleepiness makes driving, operating equipment, work, or essential decisions unsafe, or if symptoms continue well after your travel routine is established. Headache that is severe, new, or accompanied by neurological symptoms needs prompt assessment.

Seek urgent help for chest pain, severe breathing difficulty, confusion, fainting, or thoughts of self-harm. A clinician can check whether another condition, medicine, or sleep problem is contributing.

How should I time light exposure and sleep for this journey? Are any medicines or supplements appropriate with my conditions? Could my ongoing symptoms be Insomnia rather than jet lag, and what warning signs should prompt review?