What should you know about jet lag for a month?

Jet lag happens when the body clock remains out of step with the local day and night after crossing time zones. Trouble falling asleep, waking too early, daytime sleepiness, poor concentration, irritability, and headache can follow. After a month, consider whether the original travel trigger is still the whole explanation. Insomnia, an irregular schedule, stress, medicines, alcohol, breathing problems during sleep, or another health issue can maintain similar symptoms.

Arrange a primary-care appointment and keep a simple sleep diary beforehand: note bedtime, wake time, naps, caffeine, alcohol, medicines, and how alert you feel. Keep a regular wake time, seek outdoor light during the local morning, and make the bedroom dark and quiet at night. Avoid driving or hazardous work when sleepy. A clinician can review your travel direction, work pattern, symptoms, and medicines before suggesting a plan; do not start sleep medicines or melatonin without checking that they are suitable for you.

Seek prompt medical advice if sleep loss is worsening, you are struggling to function, or daytime sleepiness makes driving unsafe. Get urgent help for chest pain, severe breathing difficulty, fainting, sudden confusion, or a sudden severe headache. Arrange earlier assessment if you have loud snoring with gasping, unusually elevated mood with little need for sleep, or thoughts of harming yourself.

Could this still be jet lag, or is another sleep problem contributing? Which sleep and wake times should I target? Could any medicine, supplement, caffeine, or alcohol be prolonging the symptoms? Should I have an assessment for snoring or breathing pauses?