Sharing some of my tips on how I beat jet lag and wake up in another country bright eyed and bushy tailed (even while flying economy).
Hi friends! How are you? I hope that you’re enjoying the week! I have another day packed with calls but am looking forward to going live in our Detox group today – just a heads up, protocols are 20% off this week, including the detox.
While I’m sitting here at my desk, I DEFINITELY have the travel bug (again). I read somewhere that constantly needing to travel is some kind of trauma response but we’re just going to ignore that mmm k? I’ve been meaning to write a post about jet lag and some of the things that have helped me, and figured it would be a good day to share.
Jet lag used to ruin every trip for me. I’d land somewhere new, ready to explore, but my body would be stuck in another time zone: wide awake at 3 AM and crashing mid-afternoon. Over the years (and many international flights later), I’ve tested dozens of strategies to figure out what actually works. Now, I can hop across time zones and adjust quickly, without losing precious days to brain fog and exhaustion.
Here’s my zero-jet lag travel routine.
How to travel without jet lag
Start Before You Fly
The secret to beating jet lag is to prepare before you even step on the plane. A few days ahead of travel, I start shifting my sleep schedule by waking up a little earlier (or later, depending on my destination). Even a 30-minute adjustment each day can make a big difference once you land. Leading up to our last Spain trip, I woke up EARLY (5 and 4:30am) and it was awesome to actually be tired on the plane.
Another tool I love is the Timeshifter app (not sponsored or affiliated, I just love it).It builds a personalized schedule based on your flight details and sleep patterns, telling you exactly when to seek light, avoid caffeine, or take short naps. The app was created with input from sleep scientists and astronauts (!) who deal with extreme circadian rhythm shifts. The first trip plan is free, and it completely changed how I travel. The girls’ naturopath told us about it and it’s been AMAZING.
Smart Sleep Support
Sometimes a little extra help goes a long way.
Melatonin (low dose) – I use this sparingly to help signal my body it’s time to sleep. It’s my go-to for a reset whenever I’m traveling, especially because hotel sleep can be dicey. It’s been a total gamechanger for me.
Magnesium oil or spray – Applying this before bed helps my muscles relax and supports deeper rest.
Sleep mask + ear plugs – Darkness and quiet are non-negotiables. A good mask and quality ear plugs help mimic nighttime even when it’s bright and noisy on the plane.
Blue light blocking glasses – I have bother True Dark and Vivarays and love them both.
Travel pillow + blanket – If I can get a few solid hours of rest on the plane, the adjustment is so much smoother.
Light, Movement & Caffeine
Once I land, I treat light like medicine. Bright sunlight is one of the strongest signals to reset your circadian rhythm. I try to spend at least 20–30 minutes outside in the morning and try to walk barefoot on grass if you get the chance.
Caffeine can also be your ally, when used strategically. I typically avoid caffeine, but a morning coffee or matcha can reinforce the wake-up signal. I wouldn’t recommend having it after noon because it can interfere with bedtime. Movement helps, too. Even a brisk walk or stretching session gets circulation going and helps your body adapt.
Once you land, you are IN that time zone. Don’t think about the time where you’re coming from; it will just mess with you. Also try to avoid naps if you can; try to fight the good fight until bedtime. If you need to nap, make it a short catnap, and then immediately head out for some sunshine and exploration.
My On-the-Plane Routine
Stay hydrated (but not overloaded – plane bathrooms aren’t fun).
Skip alcohol and heavy meals.
Get up and move for the first couple of hours (until I go to sleep)
Wear blue light blockers while waiting for the meal to be served
Have dinner, and then I have melatonin and then lights out
Use my sleep kit: mask, ear plugs, magnesium spray, pillow, blanket.
Remember that even if you don’t sleep right away, you’re still resting. Keep your eyes closed, meditate, and use the time to shut off your brain and rest your body, even if you don’t sleep. I think when you put pressure on yourself to sleep, it makes it feel stressful, but just put on your sleep mask and tell yourself if it happens, great, but if not, I’ll just rest. I end up falling asleep almost every time. (I know the kids have had dinner and are settled and happy, and I just tell them to wake me up if they need me. I took them to the ladies’ room a couple of times on our last long trip and was able to crash out quickly afterwards, thanks to the melatonin.)
These little rituals make the difference between feeling like a zombie when I land versus feeling ready to go.
Why This Works
Jet lag is essentially a circadian rhythm mismatch. Your body’s “internal clock” is out of sync with your environment. By strategically using light, sleep cues, and smart supplements, you can teach your body to adjust faster. Apps like Timeshifter make it even easier by giving you a science-backed plan tailored to your trip.
Travel is meant to be enjoyed; not spent fighting your own sleep schedule. With some prep, smart sleep tools, and lifestyle tweaks, you can minimize or even eliminate jet lag.
And here’s my bonus tip: while vibrating plates or trendy wellness hacks might grab attention, I find the simple, consistent tools – like sunlight, sleep support, and hydration – are what truly keep me supported, no matter where we are.
Let me know if you give these tips a try! Any jet lag tips you’d add to the list?
xoxo
Gina