The decision to nap after a flight depends on your arrival time and the direction of your travel, but sleep experts generally recommend avoiding long naps if you want to beat jet lag. If you arrive at your destination in the morning or afternoon, napping for several hours will signal to your brain that it's "nighttime," making it nearly impossible to fall asleep at a normal local hour later that evening. This prolongs the adjustment period. Instead, try to stay awake until at least 8:00 PM or 9:00 PM local time to force your internal clock to sync with the new zone. If you are truly exhausted, a "power nap" of no more than 20–30 minutes can provide a temporary boost without entering deep sleep. However, if you arrive late at night, you should skip the nap and go straight to bed. For long-haul travelers in 2026, the "No Nap" rule remains the gold standard for recovering quickly, combined with staying hydrated and getting as much natural sunlight as possible during your first day on the ground.