The best ways to beat jet lag

How to outrun jet lag

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Let's face it, jet lag is a drag. It can disrupt your travel plans, leaving you tired, out of sync and feeling gross upon arrival at a fantastic new destination or business meeting. Some studies have even shown that experiencing it regularly can shorten your life. While the human body has not evolved to cross so many time zones in a day, here are ten scientifically-backed ways to beat jet lag and make the most of your trip.

Adjust your sleep schedule before traveling

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Gradually shifting your sleep schedule to match your destination’s time zone can help minimize jet lag. According to Sleep Foundation, this can be done in the two days leading up to your trip. This can include changing your bedtime by an hour or more, using carefully timed light exposure or even melatonin...

Eat healthy meals according to the local schedule

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Consuming balanced meals at the appropriate times can help your body adjust to a new time zone. As Andrew Huberman said on his podcast, you will want to eat on the local meal schedule as soon as you land. You have a biological clock in your liver too. And really try to avoid waking up and eating in the middle of the night at your destination.

Stay awake... or go to sleep!

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Imagine you landed in California from Europe. You are way past your bedtime but in California it's still the afternoon. You want to avoid going to sleep? How, light exposure, caffeine and exercise. A cat nap is OK, but they can be quite dangerous as your body will want to sleep a full eight hours! On the flip side, if you go East and aren't tired, do what you can to rest and that means avoiding scrolling on your phone.

Use temperature to stay awake/go to sleep

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

As Huberman explains, the human body tends to cool itself off around sleep and heat up during waking hours. You can use this knowledge to your advantage. How? While it may seem counterintuitive, having a warm bath or shower can make the body start winding down for sleep. On the flip side, a cold shower will get you going and trigger your body to heat itself up more.

Best practices during the flight

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Drinking plenty of water before, during, and after your flight can help reduce the effects of jet lag, according to Sleep Foundation. This also includes limiting booze and caffeine, eating healthy aboard and getting up and moving every one in a while, going for a walk down the aisle or stretching. This also wards off blood clots.

Try relaxation techniques

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Practices such as deep breathing, meditation, and yoga can reduce stress and promote better sleep. Huberman says that guided meditations like Yoga Nidra or non-sleep deep rest (NSDR) protocols can turn off thoughts and help you sleep, even if not in your time zone.

Melatonin...

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Melatonin, a hormone that regulates sleep-wake cycles, can be effective in resetting your internal clock, though timing is crucial. The Mayo Clinic suggests taking small doses 30 minutes before you sleep, while Johns Hopkins says two hours. Both advise talking to your doctor about using this supplement.

Grounding?

How to outrun jet lag, Adjust your sleep schedule before traveling, Eat healthy meals according to the local schedule, Stay awake... or go to sleep!, Use temperature to stay awake/go to sleep, Best practices during the flight, Try relaxation techniques, Melatonin..., Grounding?

Celebrities like Gwyneth Paltrow are big proponents of grounding, or touching your bare f e e t or skin to the ground on the earth, which could be grass, sand or even doing for a swim in the ocean. Some smaller studies suggest it could be beneficial, and if it's done in a safe environment, there is little risk of giving it a try!

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