Ah, jet lag—the one travel experience no one signs up for but we all face, especially after crossing multiple time zones. Coming off six weeks of adventure, honeymooning, and hosting retreats, I feel like a jet-lagged zombie right now! It’s that groggy, out-of-sorts feeling when your body just can’t catch up with the clock.
After years of juggling time zones with my love for travel and Grit & Grace Adventures retreats, I’ve learned a few tricks that help me survive the worst of it—though I’ll be honest, some days it still feels like my brain is lagging a few steps behind my body.
Tip #1: Start Adjusting Before You Leave
Jet lag hits hard when you don’t prep your body. When I know a long-haul flight is coming, I start adjusting my sleep schedule a couple of days in advance. Heading to Europe? I’ll shift my bedtime earlier to start syncing with the destination time zone. It doesn’t solve the problem entirely, but it definitely takes the edge off.
Tip #2: Hydrate, Hydrate, Hydrate
I can’t emphasize this enough—water is your best friend! Airplane cabins are notoriously dry, and dehydration just makes jet lag worse. I drink water non-stop before, during, and after flights, and try to skip alcohol and caffeine. Let’s be real, I miss my in-flight wine sometimes, but avoiding it really does help me feel less groggy on arrival. Hot (un-solicited unpaid) tip - I use Pure Hydration from Cymbiotica
Tip #3: Get Out in the Sun
Light is your natural reset button. When I landed in Portugal, one of the first things I did (even though my body was screaming for sleep) was take a walk outside in the sunshine. Sunlight helps regulate your circadian rhythms, signalling your body that it’s time to wake up. If I arrive at my destination during daylight hours, I make it a point to stay outside for as long as possible, which helps speed up the adjustment process.
Tip #4: Nap Wisely
Ah, naps—so tempting after a long flight, but here’s the secret to adjusting faster: sync up with your destination’s time zone immediately. If it’s the middle of the day, take a short rest to recharge but do your best to stay awake until your normal bedtime. For example, if you usually go to bed at 10 p.m. at home, aim to stay up until 10 p.m. in your new time zone, even if your body is screaming for an early crash. It makes all the difference in adjusting faster!
Tip #5: Melatonin for the Win
When I’m really struggling, I use melatonin supplements. They’ve helped me regulate my sleep when my body just won’t cooperate with the local time. It’s a gentle way to encourage sleep at the right time and doesn’t leave me feeling drowsy the next morning. Just be sure to use it sparingly—it’s a tool, not a crutch.
Tip #6: Keep Moving
I’ve found that keeping active—whether it’s yoga, a brisk walk, or even a quick stretch—helps beat that sluggish feeling. Movement wakes up my body and tells it, “Hey, we’ve got things to do!” That’s why we include a little yoga in my retreats—it’s a great way to get the blood flowing and shake off travel fatigue.
Bonus Tip: The Time-shifter App
For all my fellow jet lag sufferers, I’ve recently discovered the Time-shifter app. It’s designed to help you adjust by creating a personalized schedule of when to seek or avoid light, when to nap, and when to take caffeine (or skip it). I haven’t tried it yet, but after my last experience, I’m ready to give anything a go!
In the end, beating jet lag is all about balance—listening to your body but also coaxing it into syncing with the new time zone. While I’m still perfecting my own routine, these little tricks have saved me more times than I can count.
In friendship, and adventure
Penny
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