Jetlag: Is it better to take a 30 minute power nap or just push through and go to bed early?
Q: I’m wiped out from traveling. Is it better to take a 30 minute power nap or just push through and go to bed early?
A: If you’re not going to bed within a few hours, then yes a 30 minute nap is better for you; otherwise wait until then.
Jetlag is a real pain; it’s difficult to adjust to a new time zone quickly and that lag leaves us feeling cranky, exhausted, and often throws our sleep schedule off.
To help fight these feelings of fatigue, a power nap of less than an hour is generally a good idea. This shorter nap will most likely consist of a mixture of REM and Light sleep and may improve your mood.
Don’t sleep longer than an hour though or you may dip into Deep sleep, which will lead you to feeling more exhausted and cranky than you were before.
However, don’t nap if you’re planning to go to bed only a few hours later, as that could really throw your sleep schedule off. In this case, it may be best to wait until bedtime.
If you travel often, here are some other suggestions for improving your jetlag:
- Consider a melatonin supplement, which helps with falling asleep and improving mood the next day.
- After you’ve arrived at your new destination, sit in a well-lit area for half an hour or so to soak up the morning sun. This will help re-establish your circadian rhythm.
- Drink more water. Chances are, if you are traveling, you’re dehydrated.
Related Questions:
- What is the best sleep schedule for people who work rotating shifts?
- Does making your room completely dark help one to sleep better?
- How does our circadian rhythm influence sleep?
Academic References:
Gujar, N. et al. A Role for REM Sleep in Recalibrating the Sensitivity of the Human Brain to Specific Emotions. Cerebral Cortex, (2010) 21 (1).
Reynolds, NC Jr and Montgomery, R. Using the Argonne diet in jet lag prevention: deployment of troops across nine time zones. Military Medicine. 2002 Jun;167(6):451-3.
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