Jet lag help please!!

[PTAProblems]

I arrived back from the US yesterday morning (red eye flight). I stayed awake all day yesterday and went to bed early hoping I'd sleep through as this has worked for me in the past. Went to bed at 8pm and straight to sleep, woke up and 11:30pm and have been awake since!! Tried to stay in bed thinking at least the rest would do me good but I ended up getting up at 2:30am. Tried looking online and everything just gives tips to prevent it - no use to me now of course! Any tips from anyone who has been in this situation on how I can get myself back on track quickly please?? I'm so tired but just can't get back to sleep.

I have to fly a lot have something that works every time : stand barefoot on grass or just on the ground and look at the horizon - sounds bonkers but it works - resets the circadian clock -
Source Andrew Huberman

Do you have antihistamines in the house? The kind you need to take every 4-6 hours, not the one-a-day kind. One of those (or half if you're sensitive to them) will help you drop off.

I dont have any but I can get some today. I was actually planning to go outside when it gets light so I'll do it bare foot! Thank you. Should I try to nap today or stay awake all day?? What would you advise from your experiences?

I need to get up at 6.30 to get the kids to school so don't want to fall into a deep sleep now really...which means I probably will!

Not much you can do, the more you power through and don't nap the quicker you'll get through it. When I've flown east with an 8 hour time difference it takes me a week to adjust enough to feel functional, two weeks to feel normal. I use sleepeaze (from boots) at night but it won't work after a few days and if I really need a nap I'll have a cup of tea or coffee first so I don't nap too long.

Thank you. I'll try to stay awake. Just dreading today after being awake since 11.30pm!!

I'm glad to hear someone say this, I always struggle with the eastbound journey. I'm a night owl so I already have problems getting enough sleep! It's not something I get over in a few days through sheer force of will.
OP I hope you got some rest.

I would try and stay awake until tonight now. Then take a nytol tablet.

jet lag sucks

If you have only had three hours sleep then pushing through to tonight will be difficult and the worst thing that you can do will be to have a later afternoon nap!

I'd be tempted to sleep for a couple of hours this morning, set an alarm, leave the curtains open and have some light so it is only a nap not a proper sleep. Make yourself get up afterwards and then try and push through til 10pm.

If you wake up in the night I find it helpful to get out of bed, read my book in low light in another room for a bit and make have a snack like a banana as sometime your body is confused and wants a meal. Then brush teeth and go back to bed again as if it's the first time. Much better than lying there getting stressed you can't sleep.

Piriton antihistamine is really helpful. The behind the counter stuff.

I agree with having as normal a day as possible - including the 3 meals at the right times. Plus getting outside to get some air and daylight.

Then just have a gentle evening, slowly relaxing until it is time for an early-ish bed. Not too early you wake up early again, but an hour or so before you normally go.

Read or listen to something gentle to keep your mind relaxed but occupied.

Sleeeeeeep.

I used to regularyly fly 8 hours west or east for my job - this is how I settled back into timezones as quickly as possible every time.

ps East is definately harder than West, imo :)

I’ve been flying regularly UK to New Zealand all my life and the only thing that works for me is to adopt the routine of local time as soon as you arrive. Arriving in NZ and I’m fine after 1-2 night sleep but come back to the UK and I’m exhausted and sleep badly for at least 4-6 nights. I’ve just learnt to roll with it and accept it’s the joys of long-haul travel.

Daylight helps a lot to reset your sleep/wake patterns so try to get outside as much as you can. Melatonin an hour before bedtime.
And do your utmost not to nap, as it makes it all much harder.

@Coffeeandme yep, I agree. Jet lag is awful, after a few US and Canada trips I tried this and it gets you back in the flow of meal times, sleep etc. it’s hell on the first day, but it really works.

Stay awake all day and keep to a normal routine including a normal bedtime, normal mealtimes etc. A sleeping tablet at bedtime helps too but you do need to make sure you wake up at a normal time and don't sleep the day away.

I used to visit family in Australia on a regular basis and it's the only thing that works. Going to bed early, eating at the wrong times and sleeping in late just make it worse.

I did everything that you're supposed to do - set my watch to UK time as soon as I got on the plane. Stuck to normal meal times yesterday and didn't nap, that's why I'm so shocked it's been so bad this time. @AirportAssassin I'm going to have to do this. I've already been awake for 10 hours and feel sick and unsafe to drive and have to pick my kids up from school later. Going to try to have an hours sleep now so that I don't fall asleep this afternoon. Got some sleeping tablets for tonight. Thanks everyone for your tips! I was outside standing in the grass in my barefeet at 6.30 and have already been for a walk to get some daylight.