Still jet lagged: what to know

It can be more noticeable after crossing several time zones, travelling against your usual sleep schedule, or returning straight to demanding work or family routines. The goal is to give your body clear local-time cues rather than trying to force sleep.

Your internal clock influences when you feel sleepy, hungry and alert. After a long journey, light exposure, meals and activity may still be signalling your previous time zone, even though daily life now follows local time. Broken sleep can then lead to daytime sleepiness, poor concentration, irritability or a headache.

Jet lag is different from a long-term sleep disorder, but persistent trouble falling asleep or staying asleep can overlap with insomnia. A clinician can help consider other contributors, such as illness, stress, a medication effect or an underlying sleep problem.

Set your wake-up time to local time and keep it steady, including after a poor night. Spend time in daylight when you want your body to be more alert, and keep the evening quieter and dimmer as bedtime approaches. Gentle daytime movement and regular meals can also reinforce the new schedule.

Avoid using alcohol as a sleep aid, and be cautious with caffeine late in the day because both can fragment sleep. If you nap, keep it brief and early enough that it does not make bedtime harder. Do not drive, operate machinery or make safety-critical decisions when drowsiness is affecting your alertness.

Arrange medical advice if sleep disruption continues, is interfering with work or daily activities, or you are relying on medicines, alcohol or supplements to get through the day. A travel-health or primary-care clinician can review your schedule, other symptoms and any medicines before suggesting an approach.

Seek urgent assessment for a sudden severe headache, confusion, fainting, chest pain, shortness of breath, new weakness, or thoughts of harming yourself. These symptoms should not be assumed to be caused by jet lag.

Ask whether your sleep pattern fits jet lag or whether another sleep, mood or medical issue needs checking. You can also ask when to use light, activity and meals for your travel direction, whether any current medicines may be disturbing sleep, and which sleep aids are appropriate for you.