What should you know about serious jet lag?

Jet lag occurs when the body clock is out of step with the local day–night schedule after rapid travel across time zones. Difficulty sleeping at the local bedtime, waking too early, daytime sleepiness, headache, poor concentration, and irritability can follow. Symptoms usually improve as the body adjusts, but insomnia or another sleep problem can overlap with jet lag. A headache or tiredness after travel does not by itself identify the cause.

Set your watch and routine to local time, seek daylight during the local day, and keep evening light low when preparing for sleep. Eat and hydrate regularly, keep naps brief, and avoid driving or operating equipment when sleepy. A consistent bedtime, a cool dark room, and limited alcohol can support sleep. Ask a clinician before using melatonin or a sleeping medicine, particularly if you take other medicines, are pregnant, or have a health condition.

Get urgent help for confusion, fainting, severe breathlessness, chest pain, a sudden severe headache, new weakness, or symptoms suggesting a serious infection. Arrange a medical review if sleep disruption or daytime sleepiness prevents safe work, driving, or normal activities; if symptoms continue without improvement; or if you snore loudly, stop breathing during sleep, or have a history of insomnia. Travel-related sleepiness can create immediate safety risks even when the cause is benign.

Does my pattern fit jet lag or insomnia? How should I use light exposure for this journey? Would melatonin or another treatment be suitable for me? When can I safely drive, work, or exercise?