What should you know about still jet lagged after a week?

Jet Lag can last longer when several time zones were crossed, the travel direction makes earlier sleep difficult, or your routine has not matched local time. Light exposure at the wrong part of the day, late naps, alcohol, illness and stressful travel can also keep sleep out of rhythm. Ongoing difficulty falling asleep, repeated waking or early waking may instead point to Insomnia. Daytime sleepiness and headache can follow poor sleep, but they may also have separate causes. A clinician can consider the full pattern rather than assuming every symptom is from travel.

Keep a consistent local wake time, seek daylight during the day, and make the bedroom dark and quiet at night. Eat at local times and avoid using long daytime sleep to compensate. Keep evening activities calm and limit caffeine later in the day. Do not drive when drowsy. Record sleep times, naps, light exposure, medicines and symptoms for several days; this gives a clinician useful detail. If sleep remains unsettled, ask about Insomnia Management and whether a Travel Health Consultation could help you plan future crossings.

Book an appointment when symptoms remain troublesome after a week, are worsening, or affect work, mood or safe driving. Seek urgent help for sudden confusion, fainting, severe breathlessness, chest pain, new weakness, or a sudden severe headache. Get advice sooner if you have a medical condition, take medicines that affect alertness, or cannot stay awake safely during the day.

Ask: Does my sleep diary fit Jet Lag? Could Insomnia or another condition be involved? When should I use light, naps or caffeine? Are any medicines making me sleepy, and how can I travel more safely next time?