Jet lag and not being able to sleep

Your circadian rhythm coordinates sleep, alertness, temperature, and hormone signals. Crossing time zones moves the outside schedule faster than that rhythm can adapt. Eastward travel commonly makes the local bedtime feel early, while westward travel can make it feel late. You might lie awake, wake too soon, or sleep at an inconvenient time. Difficulty sleeping can come with daytime sleepiness, headache, reduced attention, and a short temper. The pattern should gradually shift toward local time rather than remain unchanged.

Anchor the morning to the destination: rise at a consistent local time and get outside for appropriately timed daylight. Keep daytime naps brief and earlier rather than sleeping through the afternoon. At night, dim screens and room lighting, follow a familiar wind-down routine, and reserve the bed for sleep. Avoid heavy meals, alcohol, nicotine, and caffeine close to bedtime. Gentle movement earlier in the day may help, whereas strenuous exercise late at night can be stimulating. Do not borrow prescription medicines or combine sedating products; a clinician or pharmacist can review safer choices for your circumstances.

Contact a clinician when inability to sleep is continuing beyond the expected travel adjustment, is worsening, or is impairing work and safe travel. Get urgent care for new confusion, collapse, chest pain, severe shortness of breath, an abrupt severe headache, or self-harm thoughts. Medical review is sensible sooner if you have bipolar disorder, epilepsy, sleep apnoea, or take medicines affected by sleep loss.

Ask how to shift your sleep timing for the direction of travel, whether light therapy is suitable, and how to avoid interactions with medicines or supplements. Tell the clinician how many time zones you crossed, when you sleep locally, and whether you snore or stop breathing.