Tips for Beating Jet Lag

The bags are packed, the hiking boots are broken in, and the countdown is officially over.

This week, I’m heading to the UK to do a self-guided walking tour of the stunning Cotswolds with my oldest and closest friend, Betsy. We’ve been planning this trip for what feels like years, and the excitement is finally hitting a fever pitch!

Travel can be exhilarating, expansive, and full of new experiences. But then jet lag shows up like an uninvited houseguest who completely refuses to read the room.

Crossing time zones is undeniably hard on the body. When we travel, we are essentially asking our internal system to rewrite its entire schedule overnight, so it’s no wonder it takes a moment to catch up! The good news? Your body is incredibly adaptable, responsive, and far more powerful than jet lag wants you to believe.

Your circadian rhythm (internal clock) is heavily influenced by these four main things: sun, food, water, and movement. By hacking these four variables, you can beat jet lag at its own game.

Here are some supportive ways to help your system adjust more smoothly.

Sun

Light is the strongest signal for your internal clock. If you are travelling east, seek out morning light to help your body wake up earlier. If you are heading west, soak up that afternoon sun to stay awake longer. A quick walk outside upon arrival does wonders for resetting your rhythm.

Hydrate

The air inside a plane cabin is notoriously dry. Dehydration makes jet lag symptoms like headaches and fatigue feel much worse. Skip the complimentary ginger ale or coffee and stick to water. Bringing a reusable bottle to fill up after security is the smartest move you can make.

Nourish

Food always plays an important role. Eating at local meal times, rather than your home time zone, helps shift your metabolism more quickly. Choosing simple, nourishing meals that are easy to digest supports your body rather than overwhelming it during the transition.

Move

Gentle stretching, walking, or light activity helps circulation and signals to your body that it is safe to wake up and engage with the present environment. This does not need to be intense. Think of it as an invitation, not a workout.

Quick Tips for the Flight

To set yourself up for success before you even touch down, keep these rules of thumb in mind while in the air:

Eat Light: Heavy meals can make you feel sluggish and disrupt your sleep patterns.

Keep Moving: Stretch your legs in the aisle to keep your circulation flowing.

Nap Strategically: If it is nighttime at your destination, try to sleep. If it is daytime, stay awake at all costs.

If you are also travelling soon, you don’t need a perfect plan, you just need a few intentional habits and a bit of patience.

Please wish Betsy and me luck as we tackle the rolling hills of England!

Happy Travels!