Share some of the tips on how to defeat Jet Lag and wake up in another country.
Hello friends! how are you? I hope you enjoy the week! I’ve got a call stuck on another day, but I look forward to playing a show with today’s detox group. However, protocols including detox are 20% off this week.
While I’m sitting here at my desk, I definitely have a travel bug (again). Have you ever read somewhere that there is some kind of traumatic response to having to travel constantly, but that MMM K is simply ignoring it? I’ve meant writing posts about jet lag and some things that helped me, and thought it would be a good day to share.
The jet lag was ruining every trip for me. I landed in a new location and was ready to explore, but my body was stuck in a different time zone. I wake up at 3am and crash in the afternoon. Over the years (and many international flights after), I have tested dozens of strategies to figure out what actually works. Now I can jump into my timezone and quickly adjust without losing precious days to brain fog and fatigue.
This is my Zero Jet Lag Travel routine.
How to travel without jet lugs
Let’s start before we fly
The secret secret to defeating jet lags is to prepare before you step into the plane. A few days before the trip, I wake up a little earlier (or depending on where I want to go) and start shifting my sleep schedule. Even a 30-minute adjustment every day can make a huge difference when you land. I woke up early (5am and 4:30am) until our last trip to Spain. It was amazing to be really tired from the plane.
Another tool I love is the Time Shifter app (not sponsors or partnerships, I love it). Build a personalized schedule based on flight details and sleep patterns, telling you exactly when you want to look for light, avoid caffeine, or take a nap. This app was created with input from sleep scientists and astronauts (!) who handle extreme circadian rhythm shifts. The initial trip plan was free and the way I traveled was completely changed. The girl’s naturopath told us about it and it was amazing.
Smart Sleep Support
Sometimes a little extra help is very helpful.
Melatonin (low dosage) – I use this sparingly to let my body know it’s time to sleep. It’s my go-to to reset whenever I travel, especially as hotel sleep can be at risk. It was a complete game changer for me.
Magnesium Oil or Spray – Apply this before bed to relax your muscles and support deeper rest.
Sleep mask + earplugs – Darkness and quiet are non-intersections. A good mask and high quality earplugs can help mimic nighttime even when it’s bright and noisy on the plane.
Blue light block glasses – I love bothering Vivarey and true darkness.
Travel Pillow + Blanket – If you can get a few hours of rest on the plane, the adjustment is very smooth.
Light, movement, caffeine
When you land, you will deal with a light-like medicine. Bright sunlight is one of the most powerful signals to reset your circadian rhythm. I spend at least 20-30 minutes outside in the morning, and whenever I get the chance I try to walk barefoot on the grass.
Caffeine can also be an ally for strategic use. I usually avoid caffeine, but morning coffee and matcha can enhance the wake-up signal. It is not recommended to have it after noon as it may interfere with bedtime. Movement is also helpful. Even active walks and stretch sessions can be distributed and help your body adapt.
Once you land, you will be in that time zone. Don’t think about where you came from. It will ruin you. Also, avoid naps if possible. Try fighting a good fight until you go to bed. If you need to take a nap, make a short catnap and then head straight to the sun and exploration.
My on-the-face routine
Hydration (but not overloaded – the plane bathroom is not interesting).
Skip alcohol and heavy meals.
I wake up and move for the first few hours (until I fall asleep)
Wear a blue light blocker while waiting for food to be served
After having dinner, I light out after having melatonin
Use my sleep kit: masks, earplugs, magnesium spray, pillows, blankets.
If you don’t sleep soon, don’t forget you’re still resting. Close your eyes and meditate, and use your time to stop your brain and let your body rest. When you put pressure on your sleep, it can be stressful, but wear a sleep mask and tell yourself if that will happen. I fall asleep almost every time. (I know that the kids are calm and happy after dinner, and tell them to wake me up if they need me. I took them to the women’s room several times on our last long trip and then crashed right after, thanks to melatonin.)
These little rituals make the difference between feeling like a zombie when I land and when I feel ready to go.
Why does this work?
Jet lag is essentially a mismatch in circadian rhythm. Your body’s “internal clock” is out of sync with your environment. Light, sleep cues, and smart supplements strategically teach you to adjust faster to your body. Apps like Timeshifter make it even easier by providing science-driven planning for your trip.
Travel is intended to be fun. You are not spending your own sleep schedule fighting. A few preparations, smart sleep tools, and lifestyle adjustments can minimize or eliminate jet lag.
And here are my bonus tips: Vibrating plates and trendy wellness hacks may draw attention, but simple and consistent tools like sunlight, sleep support, and hydration are something that really keeps me going wherever we are.
Please let me know if you try these tips! Are there any jet lag tips to add to the list?
xoxo
Gina
I’ll try again later
