Your Ultimate Guide To Beating Jet Lag Like A Pro

Whether you’re flying to London, island hopping in Hawaii, or chasing the Amalfi Coast sun, jet lag can hit hard. But with a few strategic travel hacks, you can reset your body faster, stay energized, and actually enjoy your destination from day one.

In this guide, we’re diving into science-backed strategies, wellness tips, and editor-approved travel essentials to help you conquer jet lag, naturally.

Jet Lag 101: Why It Happens

Jet lag is your body’s response to crossing multiple time zones quickly. It disrupts your circadian rhythm, the internal clock that regulates your sleep, digestion, hormones, and energy. When your environment shifts, like 8 hours ahead in Europe, your body’s rhythm takes time to catch up.

Common symptoms:

• Brain fog
• Daytime sleepiness
• Nighttime insomnia
• Mood changes
• Digestion issues

Before You Fly: Prep For Success

Shift Your Internal Clock Early

Begin adjusting your sleep and wake times 2–3 days before your trip.

• Going east? Sleep earlier and wake earlier.
• Going west? Stay up later and sleep in.

This helps your circadian rhythm ease into its new pattern before you arrive.

*Pro tip: Use an app like Timeshifter to build a personalized anti-jet-lag plan based on your flight details.

Pack the Right Sleep Tools

Your jet lag toolkit starts in your carry-on. These top-rated essentials are must-haves:

• Sleep Mask: Alaska Bear Natural Silk Sleep Mask – soft, breathable, and over 50,000 5-star reviews.
• Noise-Canceling Headphones: Bose QuietComfort – incredible for drowning out plane noise and getting real rest.
• Natural Sleep Supplement: WonderSleep Gummies – gentle, clean, and non-groggy.

In-Flight Hacks For Energy & Ease

Hydrate Constantly

Flying is dehydrating, and dehydration makes jet lag worse.

• Skip alcohol and limit caffeine.
• Bring a large reusable water bottle and refill often.
• Add electrolytes for better hydration

*Top Pick: Owala FreeSip Stainless Steel Bottle – leak-proof, sleek, and viral for a reason

Get Strategic with Light

Light helps reset your circadian rhythm:

• Expose yourself to bright sunlight early if traveling east.
• Avoid early light and seek afternoon sun when flying west.

After Landing: Reset + Reboot

Move It or Lose It

Movement boosts circulation and signals your body it’s a new day. Go for a brisk walk, gentle yoga, or stretch.

*Try this: A short bodyweight workout at your hotel to wake up your system. My favorite on the go Pilates workout (warning: it’s a killer!)

Eat with the Local Time

Even if you’re not hungry, eating meals at local times helps your gut clock adjust.

Avoid Long Naps

A quick 20-minute nap can help, but anything longer can mess with your ability to sleep that night. Stay awake until at least 9–10 p.m. local time.

Bonus Hacks Most People Don’t Know

Drink Matcha Instead of Coffee

Matcha gives you calm, focused energy without the crash.

My Pick: Pique Ceremonial Grade Packets – ultra-smooth and packed with L-theanine to help reduce stress and support your body clock.

Do a Grounding Ritual

Walking barefoot in grass or sand can help your body recalibrate to a new time zone…yes, really.

Use Magnesium for Sleep + Relaxation

Magnesium helps reduce stress, relax muscles, and support deeper sleep.

• Ancient Minerals Magnesium Lotion – highly absorbable and non-irritating.

Travel Well, Rest Well

You don’t have to choose between a dream trip and feeling good. With these science-backed tips and high-vibe essentials, you’ll arrive rested, recharged, and ready to explore (or at least order room service and not fall asleep before it arrives).

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Gina