What should you know about insomnia and jet lag?

Your internal body clock coordinates sleep, alertness, meals, and hormone signals. Crossing time zones makes that clock disagree with the local day and night. You may feel awake when you want to sleep, wake before dawn, or become sleepy during the day. Travel stress, an unfamiliar room, dehydration, and disrupted routines can add to the problem.

Jet lag usually improves as the body clock adjusts, while [Insomnia](/conditions/insomnia/) can continue without travel and may need a broader assessment. Record when you travelled, your new sleep times, and how long symptoms continue.

Adopt the local schedule promptly for waking, meals, and bedtime. Seek daylight at a useful time for the destination and keep evening light low when preparing for sleep. Keep naps brief and early if you need one, rather than sleeping through much of the local day. Gentle activity and regular meals can reinforce the new rhythm.

Avoid driving or safety-sensitive tasks when very sleepy. Use caffeine cautiously and earlier in the local day. Do not use sleeping tablets, antihistamines, or melatonin products without checking whether they are appropriate for you, especially if you have medical conditions or take other medicines.

Seek medical advice if sleep remains seriously disrupted after your routine has settled, if you snore with pauses in breathing, or if daytime tiredness affects work, driving, or basic tasks. Urgent help is needed if confusion, extreme agitation, or thoughts of self-harm occur.

[Difficulty Sleeping](/symptoms/difficulty-sleeping/), [Daytime Sleepiness](/symptoms/daytime-sleepiness/), and [Difficulty Concentrating](/symptoms/difficulty-concentrating/) describe effects worth mentioning. Consider [Generalised Anxiety Disorder](/conditions/generalised-anxiety-disorder/) or [Depression](/conditions/depression/) support if mood symptoms are also present.

Ask: Does my pattern fit jet lag or another sleep problem? When should I seek help if it does not improve? Is a light routine or medicine appropriate for my destination and health? Could stress, [Burnout](/conditions/burnout/), or [Jet Lag](/conditions/jet-lag/) be contributing?