Insomnia due to jet lag: what to know

Your body clock helps coordinate sleep, alertness, meals and hormone signals. After a long flight, it may still promote sleep or wakefulness according to the place you left. This mismatch can cause difficulty falling asleep at the local bedtime, waking during the night, early waking, daytime sleepiness, poor concentration and irritability.

Travel fatigue, dehydration, cabin discomfort and stress can add to the problem. Jet lag usually improves as your routine and body clock align, but persistent symptoms may have another cause and should be reviewed.

Use the destination schedule for meals, light exposure and sleep as soon as practical. Get outdoor light during the local day, keep evenings dim, and choose gentle activity rather than a long late nap. Drink water, limit alcohol and avoid caffeine close to the intended bedtime. Keep the sleep space quiet and reserve driving for times when you are alert.

Ask a clinician or pharmacist before using melatonin or sleep medicines, particularly if you take other medicines or have a chronic condition. Timing matters, and products are not suitable for everyone.

Seek medical advice if sleep disruption does not settle after your routine has adjusted, repeatedly affects work, or makes travel and driving unsafe. Seek urgent help for severe confusion, fainting, chest pain, breathing difficulty, or feeling unable to stay safe. Do not drive when sleepy.

How should I time light, caffeine or any sleep treatment for this trip? Could another condition be causing my symptoms? When is it safe for me to drive, work or exercise normally?