Sharing some of my tips on how I beat the jet lag and wake up in another bright eyes and a submerged tail (even when the economy flies).
Hi friends! What are you doing? I hope you enjoy the week! I have another day full of calls but I look forward to going alive to the detox team today – just a head up, Protocols are 20% off this week, including detoxification.
While sitting here in my office, I definitely have the travel error (again). I read somewhere that is constantly needed to travel are some kind of wound reaction, but we will just ignore this mmm k? I make sense to write a post about jet lag and some of the things that helped me and I thought it would be a good day to share.
Jet Lag used to destroy every trip for me. I had landed somewhere new, ready to explore, but my body would be stuck in another time zone: very awake at 3am. and crushing in the middle of the afternoon. Over the years (and many international flights later), I have tried dozens of strategies to understand what really works. Now, I can get to all time zones and adapt quickly, without losing precious days in the brain fog and exhaustion.
Here’s my zero -jet travel routine.
How to travel without delay
Start before you fly
The secret to hitting the jet lag is to prepare before it even gets on the plane. A few days ahead of the trip, I start shifting my sleeping program with awakening a little earlier (or later, depending on my destination). Even a 30 -minute adjustment each day can make a big difference as soon as you land. Before Spain’s last trip, I woke up early (5 and 4:30 am) and it was awesome to really get tired on the plane.
Another tool I love is the App Timeshifter (not funded or connected, I like it).It creates a personalized timetable based on flight elements and your sleep patterns, telling you exactly when to look for light, avoid caffeine or get NAP soon. The application was created with an influx of sleep scientists and astronauts (!) They deal with extreme circadian rhythmic displacements. The first travel plan is free and completely changed the way I travel. The girls’ Naturopath told us about it and it was amazing.
Smart Sleep Support
Sometimes a little extra help goes very far.
Melatonin (low dose) – I use this sparing to help sign my body, it’s time to sleep. It is my go-to for a reset every time I travel, especially because the hotel’s sleep can be dicey. It was an overall gameChanger for me.
Magnesium oil or spraying – Apply this before bed helps my muscles relax and support deeper rest.
Sleeping mask + ear plugs -Darkness and quiet are non -negotiations. A good mask and quality ear plugs help imitate at night even when they are bright and noisy on the plane.
Blue blockage glasses – I’ve bothered true darkness and Lively And they love both.
Travel pillow + blanket – If I can get some fixed hours of rest on the plane, the setting is so smoother.
Light, movement and caffeine
Once I land, I treat light as a medicine. The bright sunlight is one of the strongest signals to restore your circadian rhythm. I try to spend at least 20-30 minutes out in the morning and try to walk barefoot on the grass if you have the chance.
Caffeine can also be your ally when used strategically. I usually avoid caffeine, but a morning coffee or matcha can enhance the waking signal. I wouldn’t recommend having it after noon because it can interfere with sleep. Movement also helps. Even a hasty walk or stretching takes circulation and helps your body adjust.
Once you land, you are in this time zone. Don’t think about the time you come from. Will lose you. Also try to avoid nap if you can. Try to fight the good fight until sleeping. If you need to nap, make a short catnap, and then head for some sunshine and exploration.
My routine to the level
Stay hydrated (but not overloaded – planes are not fun).
Overcoming alcohol and heavy meals.
Get up and move on for the first two hours (until I sleep)
Wear blue light inhibitors while waiting for meal to serve
Dinner, and then I have melatonin and then lights up
Use my sleep kit: mask, ear plugs, magnesium spray, pillow, blanket.
Remember that even if you don’t sleep right away, you still rest. Keep your eyes closed, meditate and use time to close your brain and rest your body, even if you are not asleep. I think when you put pressure on yourself in sleep, it makes it feel stressful, but just put your sleep mask and tell yourself if it happens, but if not, I will rest. I end up sleeping almost every time. (I know the kids had dinner and they are installed and cheerful, and I just tell them to wake me up if they need me.
These little rituals make the difference between feeling like zombies when I land against a feeling ready to go.
Why does this work
Jet Lag is essentially a mismatch of the circadian rhythm. Your body’s “inner clock” is out of sync with your environment. By strategically light, signs of sleep and smart supplements, you can teach your body to adapt faster. Applications like Timeshifter make it easier to make, giving you a design supported by science tailored to your journey.
Travels are meant to enjoy. You do not spend to combat your own sleeping program. With some preparation, smart sleep tools and lifestyle bites, you can minimize or even eliminate the jet lag.
And here is my bonus advice: While vibrant plates or modern wellness hacks can draw attention, I find that simple, consistent tools – such as sunlight, sleep support and hydration – is what really keeps me supported, no matter where we are.
Let me know if you give these tips a test! Any jet delay tips will you add to the list?
Xoxo
Tiger
