Irregular Schedule or Jet Lag: How to Get Sleep

October 28, 2025

3 min read

Many of us go on vacations to countries and regions in different time zones, and some people work shifts outside of the traditional 9-5. How can you adjust to these situations to get a good night’s sleep?

Key takeaways

Many of us go on vacations to countries and regions in different time zones, and some people work shifts outside of the traditional 9-5.
Jetlag: preparing in advance
Working at night

Who this is for

People exploring Healthy lifestyle through insomnia, healthy sleep.

Why it matters

This piece helps you get oriented quickly, then move into a collection or series if you want to keep going.

Article author

Dr. Natalie

Somnologist

Jetlag: preparing in advance

It is not possible to avoid problems completely. Our body is not adapted to being awake all day, and then going to sleep. Every hour of sleep deprivation should be compensated by an hour of sleep, but it works only in one way: you can make up for it, but you can't get enough of it.

If you have to fly to a different time zone, it's best to shift your schedule in advance. Yes, it's not easy, but it's better to gradually shift your schedule a few days before rather than abruptly. The optimal shift in schedule is one hour per day.

Drink more water, and try to sleep on the plane. It is best if you do not do anything for the first 24 hours in a new place to give the body to rearrange. And under no circumstances should you drink alcohol, even if it helps you sleep. However, melatonin can help. It is a naturally produced hormone in our body, which aids in sleep. Although it’s not scientifically proven that melatonin pills are effective, most people say that falling asleep with them is easier.

Contrary to the belief that a hearty dinner will help you sleep, it's better not to burden your body with a lot of food before bed. Eat something light instead.

Be careful with sleeping pills, as they should be selected based on the individual. Additionally, do not take them without the oversight of your doctor.

Working at night

There are many professions in the world that require a shift schedule, although it can have an effect on health. A 2016 study showed that a disrupted sleep schedule increases the risk of heart attack in women by 56 %. Although it is difficult to get enough sleep in this case, it is possible to alleviate the condition.

When choosing a schedule, try to make sure that the shifts don't last more than a day. It is harder to wait 2-3 days for recovery than it is for someone to stay awake for 24 hours. However, "half" shifts (day-night-day or night-day-night) are much more disruptive.

If you are supposed to alternate night and day shifts, try to arrange the schedule more clearly, not haphazardly.

If you have to go out at night, try to take at least a couple of hours of nap before your shift. Many people try to avoid sleeping at all and believe it is better not to go to bed, which results in scattered attention and greater fatigue.

Don't take heavy food to eat at work. This is a signal for the body to switch from mental activity and activity to rest mode.

If you take public transportation or are driven from work, try not to fall asleep when heading home. Sleep can also be interrupted, which makes it very difficult to fall asleep at home.

When you get home after your shift, drape the windows and try to sleep. Ask loved ones not to disturb you for the required number of hours, even if you do not sleep. It is important to remove any stimuli: avoid reading and movies, and just lie in the dark.

Cool air and a well ventilated room will help you to recover faster. And the optimal time of sleep should be a multiple of 1.5 or 2 hours — it's our natural sleep cycle, and waking up after 2.5 hours is much more difficult than after 2.

However, it's better if you sleep "when you're supposed to", which is at night. And remember: if shift work is unavoidable, your body will gradually adapt to these conditions. In any case, sleep whenever you can — even a 15-minute nap is better than none.

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