My All-Natural Jet-Lag Remedies
Really simple things you can do pre, mid & post travel, because holiday time is precious and you don’t want to spend it feeling like a zombie.
I used to roll my eyes whenever I’d hear someone say they had jet lag. Oh, you just got back from LA? Cool. Oh, you were only there for three days and had back-to-back meetings, and now you’re super jetlagged? You must be sooo important. Basically, what you’re telling me, is that you’re tired?
*That’s what I used to think.* Until I, ironically, flew London to LA for the first time and found myself on the pavement outside Urth Cafe, having just paid the bill, feeling as though the iced matcha latte I’d just had was causing me to have an out-of-body experience.
Since then, jet lag and I have become better acquainted. I’ve fought it, denied it, and tried to leverage it. From infrared saunas to lymphatic drainage, IV drips, cryotherapy, and intermittent fasting, I tried a lot of sh*t and probably wasted a lot of money too.
Luckily over time, with a little experimenting and taking it back to basics, I’ve found a few natural remedies that have helped. I’m not handing you a silver bullet here, because there isn’t one, but there are a few things I know I can do to help me feel less groggy, moody, or like I’ve just stepped off a spaceship. And I feel compelled to share this with you.
Really, all it boils down to is routine. I know, boring, but our bodies thrive on routine. So the quicker we can adjust to a new time zone, the better chance we have of minimising physiological responses (aka our bodies perceiving that we are under stress).
*This article isn’t intended to replace medical advice, it’s just what I’ve found works for me.
Before you travel:
First things first. Avoid drinking coffee the day before, the day of, or the day after travelling. As much as we love it, coffee is not your friend when flying. It’s not only dehydrating but also a stimulant, so it will impede on your body’s natural sleepy cues (unbelievably, that’s not a scientific term).
One or two days before travelling, shift your meal times slightly to try and coordinate them with the time zone you’ll soon be in. This is because your circadian rhythm is predominantly regulated in your gut. Here’s the science to back it up. I see our bodies as one whole machine, with all of the different systems working most efficiently when they are in sync. So, if your digestive system is trying to digest while your mind is trying to sleep, things aren’t going to go smoothly. If you land in the middle of the night feeling hungry, it’s best to just sleep hungry and look forward to waking up to a delicious breakfast.
Download your favourite chill mix, guided meditation, or binaural beats to listen to on the flight to help you drift off. I tend to stick with the same mix or guided meditation for a few months and make it my go-to. Hearing the same songs, sounds, or voice that I’ve associated with rest help to signal to my brain that it’s time to relax. I’ll listen to it at home if I’m ever having trouble sleeping too.
In transit:
This is a bit of a mindset one, but trust me on it. Change your phone/watch over to your new time zone when you’re on the plane and don’t be tempted to check what the time is in your place of origin. Of course, if you have to get in touch with people back home this one is tricky, but the more you can avoid thinking ‘omg it’s really 2am back home’ the better.
I bet you’ve heard this one before…drink water! Low humidity levels inside planes have dehydrating effects, so drinking plenty of water and eating high water-content foods (like celery, cucumbers, tomatoes, watercress, and broth) will help to remedy this and also get more nutrients and oxygen to your cells. I’d highly recommend not drinking alcohol on the flight either, even that little glass of red wine that might help you sleep.
Avoid heavy meals or highly processed foods while in transit, because having to digest these can be an added strain on your body. We know sugar and additives are bad, but aside from that, no one really wants to have to *go* in an airplane loo.
Move around and have a little stretch on the plane or during your layover. This will help get your lymph moving. The lymphatic system is one of your body’s main detoxification pathways, but sitting for long periods of time can cause a build-up of fluid in the body tissues (hello cankles). Giving your legs and arms a little massage can help eliminate lymph fluid clogging too. Nothing major, just gentle, continuous strokes in the direction of your heart.
When you’ve landed:
Use an eye mask when sleeping so that you can have as deep a sleep as possible. Darkness encourages the production of the sleep hormone melatonin so you’re far more likely to sleep through the night if the room is pitch black.
If you’re going to nap, don’t do it for longer than 30 minutes, and definitely not within four hours of your bedtime. I’ve experimented with 20-60 minute naps and I’ve found 30 to be the sweet spot.
When you’re ready to drift off at night, sniff on some essential oils like lavender, sweet basil, or jasmine. These natural ingredients are calming and known to help with relaxation. Plus, rubbing a few drops onto your wrists or temples is a nice little self-care ritual that you can associate with relaxation and bedtime. Maybe even pair it with some lymphatic self-massage ;)
Try adding some turmeric to your food or pack a good quality turmeric tea if you don’t think you’ll find it where you’re heading. Turmeric is a powerful antioxidant and it’s anti-inflammatory, so it will support your immune system (essential when travelling!) and help improve your circulation. My favourite is this one by Yogi Tea.
If it’s daytime when you land and you can muster the energy, do some stretching or yoga to encourage blood flow, calm your nervous system and give you an endorphin boost.
For the first meal or two once you’ve landed, prioritise warm, simply prepared foods that are as nutrient-dense as possible. Think vegetable, noodle or chicken soups, light stews or curries, and cooked vegetables. Cooked foods are easier to digest, and I find they help me feel energised instead of sluggish, especially when jet lag is wreaking havoc with my stomach and causing indigestion.
If it’s daytime in your destination when you arrive, get outside and soak up the daylight as soon as you can. Sunny or not, it will help your circadian rhythm to adjust and signal to your body and brain that it’s daytime, not nap time!
Let’s make it a discussion - if you have any hacks (or stupid things you’ve tried yourself) for overcoming jet lag, share them in the comments below.