Jet lag and napping: what should you know?

Jet lag happens when your internal body clock is out of step with the time at your destination. Sleepiness can arrive during the day, while alertness may return when you want to sleep. A nap can provide temporary relief, especially after a tiring journey, but it also lowers the sleep pressure that helps you sleep later. Some people notice headache, difficulty sleeping, or daytime sleepiness while their schedule is settling.

If you need to nap, keep it brief and take it earlier in the local day. Set an alarm and wake fully before driving, working at height, or making safety-sensitive decisions. Get daylight and gentle movement during waking hours, then follow the local meal and bedtime pattern. Keep the bedroom dark and quiet at night. Avoid using alcohol as a sleep aid, and ask a clinician before using medicines or supplements for jet lag. A travel health consultation can help if your itinerary is complex or your sleep pattern is difficult to shift.

Speak with a healthcare professional if sleep disruption continues after you have had time to settle into the new schedule, repeatedly affects work or driving, or keeps returning without travel. Seek prompt advice for severe confusion, fainting, chest pain, or breathing difficulty. Persistent symptoms may need assessment for insomnia or another sleep problem rather than being attributed to travel alone.

Ask whether your planned nap timing fits your destination, whether a medicine is appropriate with your health conditions, and which symptoms should prompt an earlier review.