Planning a dream vacation requires a significant amount of time, money, and effort, but perhaps the most taxing component is the inevitable jet lag after flying overseas and waking up in a different time zone. After all, sleep deprivation and its disruption of our circadian rhythms can lead to a level of exhaustion that is almost too extreme to bear.
While the idea of napping sounds good in theory, there has been plenty of conflicting literature about whether or not the seemingly innocent act can be beneficial or detrimental to the start of a trip. We’re often told to “drink coffee and stay up as long as possible” upon arriving at a locale, but sometimes all of the caffeine and adrenaline in the world can’t prevent eyes, which feel like lead weights, from closing, and heads from nodding off.
To debunk napping myths, we tapped into the expertise of Dr. Shelby Harris, a licensed psychologist and board-certified sleep specialist. Harris shares her views on mid-day slumbers and offers useful tips to consider for your next big journey abroad.
To Nap or Not to Nap? That Is the Question
The short answer is yes, at least according to Harris and multiple studies published by medical professionals. “Naps, especially short ones that are around 20 minutes in length, can be fantastic for boosting mood, productivity, and energy,” she says. But it comes with some conditions:
An alarm should be set for 30 minutes to allow for extra time to fall asleep. The wake-up call will also ensure that you’re not oversleeping, which is easy to do if you’re exceptionally tired.
Naps should never be taken within eight hours of bedtime. This can lead to difficulty falling asleep at night and throw off your bedtime routine for the entirety of a trip. You’ll also struggle once you’re back at home and attempting to readjust to a consistent schedule.
Aim for 90 minutes if you need to sleep longer. We’ll delve more into the “when” and “how not to nap” below, but a deeper sleep during the day can actually make you more fatigued and groggy than you felt before dozing.
Ultimately, a cat nap is A-OK if you go in with a concrete plan instead of jumping into an ultra-cozy hotel bed and hoping for the best.
When NOT to Nap
While post-flight naps can give most globetrotters a much-needed energy boost to tour museums, wander through parks, or nosh on local baked goods, they may not be ideal for everyone.
“I love naps for many people, but if you suffer from insomnia and struggle to fall or stay asleep, naps—regardless of the time of day—can be a problem and essentially steal sleep from the night,” warns Harris.
Though she stands by the ideal 20 to 30 minutes in length for nearly everyone, some chronically weary travelers may require a longer snooze to function. If that’s the case, Harris recommends that naps last no longer than 90 minutes.
“The reason I say 90 minutes is because you typically complete a full cycle of sleep [in that stretch of time]. If you’re coming out of a really deep sleep, you’ll be groggy when you get up,” she explains.
Even so, opting for a 90-minute nap can be “risky” because any amount of deep sleep has the potential to “steal sleep from the night.” So Harris recommends short and sweet for everyone, though jet-setters know their bodies best and should make decisions that cater to their unique needs.
Quick Tips for Preventing Jet Lag
Naps are one way to combat the excruciating effects of jet lag, but Harris has a few quick tips to combat the unwelcomed and often debilitating condition altogether.
Download an app like Timeshifter. Using actual rocket science to help astronauts, these apps help you prep for the timeshift by telling you when to accomplish daily tasks. This way, your body will adjust to the new time zone in the best way possible. “There are a few apps out there that do this, but they help you know when to use caffeine, hydrate, get light, adjust sleep in advance, use melatonin if you choose, and even stay in dim light to best adapt to the new timezone,” says Harris.
Depend upon light and movement outside. Take advantage of the sun and time of day by going on a walk and forcing your body to move and be in bright light. Relying solely on caffeine through coffee, tea, and energy drinks can lead to a mid-afternoon crash. “Consider light exposure and movement to help tailor your own jet lag and trips to what needs to be done,” adds Harris (this can also be scheduled through an app like Timeshifter).
Limit alcohol on the flight and stay hydrated. “Sleep deprivation and jet lag can be extremely dehydrating,” warns Harris. “Make sure that you hydrate well on the plane and avoid alcohol and too much caffeine, as they can make fatigue even worse.”
You Know Best
While a brief siesta shouldn’t set a traveler back when it comes to overall sleep hygiene, it’s also important to abide by Harris’s simple tips to avoid restless nights and draining days. There is only so much that the excitement of being in a new place can do to help you rally and overcome enervation. Listen to your brain and body, but make intelligent choices so that you can get the most out of your hard-earned voyage.
