Sleep
Layover Circadian Reset
A layover circadian reset uses long connections for daylight walks and destination-timed meals—skip on short layovers where rest beats partial phase games.
A layover circadian reset uses a long connection—typically four hours or more—to walk in terminal daylight, hydrate, and align one meal to destination time without full napping unless the next leg is overnight. Short layovers skip phase work; protect energy.
Avoid bar alcohol that steals the reset walk.
Common questions
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Should you nap during a long layover?
Only if the upcoming leg requires sleep during destination night and you can nap early in the layover—late layover naps steal pressure for the next flight sleep window.
Related terms
Put Layover Circadian Reset into practice
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