Jet Lagged and Cannot Sleep: What to Know

Jet lag, also called jet lag disorder, happens when your sleep-wake rhythm is out of step with the time zone around you. After a long flight, your body may signal alertness when it is night at your destination, or sleepiness when you need to be awake. Crossing more time zones tends to make the adjustment harder, and travelling east can feel different from travelling west. Difficulty sleeping, waking too early, daytime sleepiness, reduced concentration, and headache can occur. These symptoms often settle as your body clock receives repeated local-time cues.

A single poor night after travel does not by itself establish insomnia. Consider other contributors too, such as worry, pain, alcohol, caffeine, a noisy room, or a medicine that affects alertness.

Use the destination clock for meals, activity, and bedtime as soon as it is practical. Get outdoor light during the part of the day that fits your destination schedule, and keep the bedroom dark and quiet when you plan to sleep. A short nap may be useful if you are struggling to stay awake, but a long or late nap can make local-night sleep more difficult.

Avoid caffeine close to bedtime and avoid using alcohol as a sleep aid. Keep screens and stimulating tasks away from the final part of your wind-down. If you remain awake, leave the bed briefly for a quiet activity in dim light, then return when sleepy. Do not drive or make safety-critical decisions if you feel drowsy.

Melatonin or a sleeping medicine is not suitable for everyone and can interact with health conditions or other medicines. Ask a clinician or pharmacist about the product, timing, and possible next-day drowsiness before using it.

Arrange medical advice if sleep problems continue after your body has had time to adjust, repeatedly interfere with work or daily activities, or are becoming more frequent after travel. A clinician can check for insomnia, sleep apnoea, mood symptoms, medicine effects, or another cause of persistent sleep disruption.

Seek urgent help for severe breathing difficulty, chest pain, fainting, sudden confusion, or a sudden severe headache with weakness, trouble speaking, or vision loss. Do not assume these symptoms are jet lag.

Ask whether your symptoms fit jet lag or suggest another sleep problem, whether a medicine or supplement is appropriate with your current treatments, and how to time light exposure or any recommended product for your destination. Mention pregnancy, chronic conditions, regular medicines, and any need to drive or work during the adjustment period.