Shared some of my tips on how I beat the jet lag and wake up in another country with bright eyes and bushy tail (even when flying economically).
Hi, friends! Are you OK? I hope you enjoy this week! I have another day on the phone, but look forward to our detox team live today – just bring up the steps and get a 20% discount on the agreement including detox.
When I sit at the table, I definitely have a travel error (again). I’ve read about some places where I keep traveling is some kind of traumatic reaction, but are we just ignoring MMM K? I’ve always wanted to write an article about jet lag and some things that helped me and thought it would be a good day to share.
Jet lag used to ruin every trip for me. I’ll log in to new places and be ready to explore, but my body will fall into another time zone: wake up at 3 a.m. and crash in the afternoon. Over the years (and many international flights later), I have tested dozens of strategies to find ways to actually work. Now I can skip the time zone and adjust quickly without losing precious days to brain fog and exhaustion.
This is my zero jet lag travel routine.
How to travel without jet lag
Start before the flight
The secret to jump lag is to prepare before you get on the plane. A few days before my trip, I started changing my sleep schedule to wake up early (or later, depending on the destination). Once you land, even making 30 minutes of adjustments per day can make a big difference. I woke up early (5am and 4:30am) before our last trip to Spain and it was really great to be tired on the plane.
Another tool I like is the timing app (not sponsored or associated, I just like it).It creates a personalized schedule based on your flight details and sleep patterns, telling you when to search for light, avoid caffeine or nap. The app was created by the input of sleep scientists and astronauts (!) who handled extreme rhythm shifts. The first trip plan was free and it completely changed the way I traveled. The girl’s natural virus tells us that it’s amazing.
Smart sleep support
Sometimes, the extra help is long.
Melatonin (low dose) – I rarely use it to help my body and it’s time to sleep. This is my first choice for reset whenever I travel, especially since hotel sleep can be awful. For me, this is a comprehensive gamechanger.
Magnesium Oil or Spray – Applying it in front of the bed helps my muscles relax and support deeper rest.
Sleeping Mask + Earplugs – Dark and quiet right and wrong attention. Even in bright and noisy situations on the plane, there is a good mask and high-quality earplugs that help mimic the night.
Blu-ray Covered Glasses – I disturbed the real darkness and vivarays and fell in love with them.
Travel Pillow + Blanket – If I could spend a few hours of rest on the plane, the adjustment would be smoother.
Light, exercise and caffeine
Once I landed, I treated the light like a drug. Bright sunlight is one of the strongest signals to reset the circadian rhythm. I try to spend at least 20 to 30 minutes outside in the morning and try walking barefoot on the grass if you have the chance.
Caffeine can also become your ally strategically. I usually avoid caffeine, but morning coffee or matcha can enhance wakeup signals. I don’t recommend doing it after noon as it can interfere with bedtime. Exercise can also help. Even a brisk walk or stretching exercise can make your body adapt.
Once landed, it entered that time zone. Don’t think about where you are from; it will mess with you. Also try to avoid naps; try to fight until bedtime. If you need a nap, take a short cat and head to the sun and explore immediately.
My plane routine
Stay hydrated (but don’t overload – the airplane bathroom is not fun).
Skip alcohol and feasts.
Get up and move for the first few hours (until I fall asleep)
Wear a blue lampshade while waiting for the meal
Have dinner, then I have melatonin and light it up
Use my sleep kit: mask, earplugs, magnesium spray, pillows, blankets.
Remember that you are still resting even if you don’t fall asleep immediately. Keep your eyes closed, meditate, and use time to close your brain and rest your body even if you don’t sleep. I think it makes it stressful when you put pressure on yourself, but just put on a sleep mask and tell yourself if it happened, it’s great, but if not, I’ll take a break. I fell asleep almost every time. (I know the kids had dinner, settled and happy, I just told them I would wake me up if I needed me. I took them to the lady’s room a few times on my last long trip and I could crash very quickly thanks to melatonin.)
These little rituals feel like zombies when I land and when I am ready to go.
Why it works
Jet lag is essentially a circadian mismatch. Your body’s “internal clock” is out of sync with your environment. By strategically using light, sleep tips, and smart supplements, you can teach your body to adjust your body faster. Apps like time shift make it easier with a scientific support program tailored to your travel.
Travel could have been enjoyed; don’t take the time to fight your own sleep schedule. With some preparation, smart sleep tools and lifestyle adjustments, you can minimize or even eliminate jet lag.
Here’s my bonus tip: While vibrating boards or stylish health hacks may get people’s attention, I really get simple, consistent tools that support me, like sunshine, sleep support, and hydration wherever we are.
Let me know if you try these tips! Any jet lag tips you want to add to the list?
xoxo
Gina
