Sleep Concern

Travel ruins my sleep

Jet lag that leaves you awake at night and foggy by day.

Educational information — not medical advice. Talk to your care team about what's right for you.

Overview

Jet lag is the mismatch between your body's internal clock and the clock of the time zone you've landed in. Your brain says 3 a.m. while the sun says 3 p.m., and sleep, alertness, digestion, and mood all follow the wrong one. The good news is that jet lag is highly manageable with the right timing of light, dark, and sleep.

Common Causes

Rapid travel across multiple time zones that outpaces the circadian rhythm's natural adjustment rate.
Exposure to light at the wrong times, which anchors the clock to the old zone.
Dehydration, alcohol, and cabin pressure effects that compound the disruption.
A tendency to stay on 'home time' socially or through screen use.

What You May Be Experiencing

Insomnia at the destination's night and sleepiness during the destination's day.
Grogginess, poor concentration, and reduced performance for several days.
Digestive upset and reduced appetite on the new schedule.
Mood changes and a general sense of being 'off.'
Worse symptoms traveling east (advancing the clock) than west.

Dr. Morse's Approach

Dr. Morse treats jet lag as a circadian timing problem with circadian timing solutions. Her plan uses light exposure strategically — seeking morning light at the destination to advance the clock, avoiding it when it would anchor the old rhythm — and times sleep and meals to the new zone as quickly as possible. For frequent travelers or important trips, she can build a pre-travel shifting protocol so the body is already partly adapted on arrival.

Treatment Options

Behavioral

Strategic light and dark exposure timed to the destination; immediate adoption of local sleep and meal times.

Lifestyle

Hydration, avoiding alcohol on the flight, and a pre-travel gradual shift for important trips.

Medical

Short-term, timed melatonin under guidance to help shift the clock; targeted support for sleep on arrival.

Your Night-time Routine

A practical, step-by-step wind-down built around this concern's specific drivers. Follow it consistently for two to three weeks — rhythm, not perfection, is what resets sleep.

1
On arrival
Seek morning light at the destination and avoid it in the evening to anchor the new rhythm.
2
Local bedtime
Sleep at the destination's bedtime, not home time; use a dark, cool room.
3
If you wake early
Avoid bright light and screens until the local morning; dim light only.
4
Daytime
Stay outdoors and active during local daylight hours; avoid naps longer than 20 minutes.
5
For eastward travel
Begin shifting bedtime earlier by 30–60 min per day for several days before departure if possible.

Take this guide home

A printable PDF of this concern's full overview, routine, and treatment options.

Articles on this concern are being written. Check back soon, or browse the full Sleep Laboratory.

When to Seek Help

Jet lag typically resolves within a few days to a week. If sleep disruption persists well beyond the trip, or if travel frequently causes significant impairment, a clinician can help with a personalized shifting protocol.

Educational — Not Medical Advice

This content is provided for general educational purposes only and does not constitute medical advice, diagnosis, or treatment. It is not a substitute for consultation with a qualified healthcare professional. Submitting a question or receiving a reply does not establish a doctor-patient relationship. Always seek the advice of your physician or other qualified health provider with any questions about a medical condition, and discuss any changes to your care with your own care team.

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