I still have jet lag: what should I know?

Persistent jet lag means your body clock has not adjusted to the new time zone, so reset sleep and light exposure gradually. The internal clock influences sleep, alertness, body temperature, and hunger, and travel across time zones can leave these rhythms out of step with local time. Symptoms may include difficulty sleeping at the local bedtime, waking too early, daytime sleepiness, poor concentration, headache, and digestive upset.

Adjustment can be slower after crossing several time zones, travelling east, or changing sleep schedules repeatedly. Jet lag should gradually ease as local light, meals, activity, and sleep reinforce the new routine. Persistent symptoms may instead reflect insomnia, an illness, medication effects, dehydration, or another sleep problem. Consider whether you are sleeping at all, napping for long periods, using caffeine late, or working night shifts, since each can keep the body clock unsettled.

Set a consistent local wake time and seek outdoor light at a planned time suited to the direction of travel; ask a clinician or pharmacist for tailored timing if you are unsure. Keep naps brief and earlier in the day, eat on local time, stay hydrated, and use gentle activity to remain awake until the local evening. Keep the bedroom dark, quiet, and cool. Avoid driving or safety-sensitive work when very sleepy. Do not use sleeping tablets or melatonin without checking suitability, interactions, and timing.

Arrange a medical review when sleep disruption or daytime sleepiness is not easing, prevents normal activities, or continues after your routine has settled. Seek urgent help for confusion, fainting, severe headache with weakness, chest pain, or breathlessness. Ask for travel-health advice before another trip if you have a sleep disorder, take sedating medicines, or need to operate vehicles soon after arrival.

Does my pattern fit jet lag or insomnia? When should I use light exposure after this journey? Is melatonin or another treatment safe with my medicines? How can I manage sleepiness if I must drive or work?