{"id":15120,"date":"2025-09-12T15:42:51","date_gmt":"2025-09-12T08:42:51","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15120"},"modified":"2025-09-12T15:42:51","modified_gmt":"2025-09-12T08:42:51","slug":"how-to-travel-without-jet-lag","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15120","title":{"rendered":"How to travel without jet lag"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"text\">\n\t\t<input class=\"jpibfi\" type=\"hidden\"\/><\/p>\n<p><em>Sharing some of my tips on how I beat jet lag and wake up in another country bright eyed and bushy tailed (even while flying economy).<\/em><\/p>\n<p>Hi friends! How are you? I hope that you\u2019re enjoying the week! I have another day packed with calls but am looking forward to going live in our Detox group today \u2013 just a heads up, <a href=\"https:\/\/equi.life\/collections\/wellness-protocols?irad=3260093&amp;irmp=357907\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">protocols are 20% off this week,<\/a> including the detox.<\/p>\n<p>While I\u2019m sitting here at my desk, I DEFINITELY have the travel bug (again). I read somewhere that constantly needing to travel is some kind of trauma response but we\u2019re just going to ignore that mmm k? \u00a0I\u2019ve been meaning to write a post about jet lag and some of the things that have helped me, and figured it would be a good day to share.<\/p>\n<p>Jet lag used to ruin every trip for me. I\u2019d land somewhere new, ready to explore, but my body would be stuck in another time zone: wide awake at 3 AM and crashing mid-afternoon. Over the years (and many international flights later), I\u2019ve tested dozens of strategies to figure out what actually works. Now, I can hop across time zones and adjust quickly, without losing precious days to brain fog and exhaustion.<\/p>\n<p>Here\u2019s my zero-jet lag travel routine.<\/p>\n<h2 style=\"text-align: center;\">How to travel without jet lag<\/h2>\n<h3>Start Before You Fly<\/h3>\n<p><strong>The secret to beating jet lag is to prepare before you even step on the plane.<\/strong> A few days ahead of travel, I start shifting my sleep schedule by waking up a little earlier (or later, depending on my destination). Even a 30-minute adjustment each day can make a big difference once you land. Leading up to our last Spain trip, I woke up EARLY (5 and 4:30am) and it was awesome to actually be tired on the plane.<\/p>\n<p><strong>Another tool I love is the <a href=\"https:\/\/www.timeshifter.com\/\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">Timeshifter app (not sponsored or affiliated, I just love it).<\/a><\/strong>It builds a personalized schedule based on your flight details and sleep patterns, telling you exactly when to seek light, avoid caffeine, or take short naps. The app was created with input from sleep scientists and astronauts (!) who deal with extreme circadian rhythm shifts. The first trip plan is free, and it completely changed how I travel. The girls\u2019 naturopath told us about it and it\u2019s been AMAZING.<\/p>\n<h3>Smart Sleep Support<\/h3>\n<p>Sometimes a little extra help goes a long way.<\/p>\n<p><a href=\"https:\/\/equi.life\/products\/melatonin-liquid?irad=909166&amp;irmp=357907\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">Melatonin (low dose)<\/a> \u2013 I use this sparingly to help signal my body it\u2019s time to sleep. It\u2019s my go-to for a reset whenever I\u2019m traveling, especially because hotel sleep can be dicey. It\u2019s been a total gamechanger for me.<\/p>\n<p><a href=\"https:\/\/amzn.to\/4ngPyCm\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">Magnesium oil or spray<\/a> \u2013 Applying this before bed helps my muscles relax and supports deeper rest.<\/p>\n<p><a href=\"https:\/\/amzn.to\/4nIY7Gr\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">Sleep mask<\/a> + <a href=\"https:\/\/amzn.to\/4maTJ1I\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">ear plugs<\/a> \u2013 Darkness and quiet are non-negotiables. A good mask and quality ear plugs help mimic nighttime even when it\u2019s bright and noisy on the plane.<\/p>\n<p>Blue light blocking glasses \u2013 I have bother True Dark and <a href=\"https:\/\/vivarays.com\/ginaharney\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">Vivarays<\/a> and love them both.<\/p>\n<p><a href=\"https:\/\/amzn.to\/4nmOIE7\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">Travel pillow<\/a> + <a href=\"https:\/\/amzn.to\/4ghj3Bv\" target=\"_blank\" rel=\"noopener\" class=\"external\" data-wpel-link=\"external\">blanket<\/a> \u2013 If I can get a few solid hours of rest on the plane, the adjustment is so much smoother.<\/p>\n<h3>Light, Movement &amp; Caffeine<\/h3>\n<p>Once I land, I treat light like medicine. Bright sunlight is one of the strongest signals to reset your circadian rhythm. I try to spend at least 20\u201330 minutes outside in the morning and try to walk barefoot on grass if you get the chance.<\/p>\n<p>Caffeine can also be your ally, when used strategically. I typically avoid caffeine, but a morning coffee or matcha can reinforce the wake-up signal. I wouldn\u2019t recommend having it after noon because it can interfere with bedtime. Movement helps, too. Even a brisk walk or stretching session gets circulation going and helps your body adapt.<\/p>\n<p>Once you land, you are IN that time zone. Don\u2019t think about the time where you\u2019re coming from; it will just mess with you. Also try to avoid naps if you can; try to fight the good fight until bedtime. If you need to nap, make it a short catnap, and then immediately head out for some sunshine and exploration.<\/p>\n<p><a href=\"https:\/\/fitnessista.com\/friday-faves-6-30\/walking-in-italy\/\" rel=\"attachment wp-att-161914 follow noopener noreferrer\" data-wpel-link=\"internal\"><img fetchpriority=\"high\" decoding=\"async\" data-pin-title=\"How to travel without jet lag\" class=\"aligncenter wp-image-161914 size-large\" title=\"How to travel without jet lag\" alt=\"How to travel without jet lag\" width=\"768\" height=\"1024\" data-jpibfi-post-excerpt=\"\" data-jpibfi-post-url=\"https:\/\/fitnessista.com\/how-to-travel-without-jet-lag\/\" data-jpibfi-post-title=\"How to travel without jet lag\" data-jpibfi-src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2023\/06\/walking-in-italy-768x1024.jpg\" srcset=\"https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-768x1024.jpg 768w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-225x300.jpg 225w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-1152x1536.jpg 1152w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-1536x2048.jpg 1536w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy.jpg 1920w\" data-lazy-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2023\/06\/walking-in-italy-768x1024.jpg\"\/><img fetchpriority=\"high\" decoding=\"async\" data-pin-title=\"How to travel without jet lag\" class=\"aligncenter wp-image-161914 size-large\" title=\"How to travel without jet lag\" src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2023\/06\/walking-in-italy-768x1024.jpg\" alt=\"How to travel without jet lag\" width=\"768\" height=\"1024\" data-jpibfi-post-excerpt=\"\" data-jpibfi-post-url=\"https:\/\/fitnessista.com\/how-to-travel-without-jet-lag\/\" data-jpibfi-post-title=\"How to travel without jet lag\" data-jpibfi-src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2023\/06\/walking-in-italy-768x1024.jpg\" srcset=\"https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-768x1024.jpg 768w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-225x300.jpg 225w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-1152x1536.jpg 1152w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy-1536x2048.jpg 1536w, https:\/\/fitnessista.com\/wp-content\/uploads\/2023\/06\/walking-in-italy.jpg 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\"\/><\/a><\/p>\n<h3>My On-the-Plane Routine<\/h3>\n<p>Stay hydrated (but not overloaded \u2013 plane bathrooms aren\u2019t fun).<\/p>\n<p>Skip alcohol and heavy meals.<\/p>\n<p>Get up and move for the first couple of hours (until I go to sleep)<\/p>\n<p>Wear blue light blockers while waiting for the meal to be served<\/p>\n<p>Have dinner, and then I have melatonin and then lights out<\/p>\n<p>Use my sleep kit: mask, ear plugs, magnesium spray, pillow, blanket.<\/p>\n<p>Remember that even if you don\u2019t sleep right away, you\u2019re still resting. Keep your eyes closed, meditate, and use the time to shut off your brain and rest your body, even if you don\u2019t sleep. I think when you put pressure on yourself to sleep, it makes it feel stressful, but just put on your sleep mask and tell yourself if it happens, great, but if not, I\u2019ll just rest. I end up falling asleep almost every time. (I know the kids have had dinner and are settled and happy, and I just tell them to wake me up if they need me. I took them to the ladies\u2019 room a couple of times on our last long trip and was able to crash out quickly afterwards, thanks to the melatonin.)<\/p>\n<p>These little rituals make the difference between feeling like a zombie when I land versus feeling ready to go.<\/p>\n<h3>Why This Works<\/h3>\n<p>Jet lag is essentially a circadian rhythm mismatch. Your body\u2019s \u201cinternal clock\u201d is out of sync with your environment. By strategically using light, sleep cues, and smart supplements, you can teach your body to adjust faster. Apps like Timeshifter make it even easier by giving you a science-backed plan tailored to your trip.<\/p>\n<p>Travel is meant to be enjoyed; not spent fighting your own sleep schedule. With some prep, smart sleep tools, and lifestyle tweaks, you can minimize or even eliminate jet lag.<\/p>\n<p><a href=\"https:\/\/fitnessista.com\/sevilla-food-recommendations\/tinto-de-verano\/\" rel=\"attachment wp-att-166377 follow noopener noreferrer\" data-wpel-link=\"internal\"><img loading=\"lazy\" decoding=\"async\" data-pin-title=\"How to travel without jet lag\" class=\"aligncenter wp-image-166377 size-large\" title=\"drinks on vacation\" alt=\"drinks on vacation\" width=\"768\" height=\"1024\" data-jpibfi-post-excerpt=\"\" data-jpibfi-post-url=\"https:\/\/fitnessista.com\/how-to-travel-without-jet-lag\/\" data-jpibfi-post-title=\"How to travel without jet lag\" data-jpibfi-src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2024\/07\/tinto-de-verano-768x1024.jpg\" srcset=\"https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-768x1024.jpg 768w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-225x300.jpg 225w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-1152x1536.jpg 1152w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-1536x2048.jpg 1536w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano.jpg 1920w\" data-lazy-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2024\/07\/tinto-de-verano-768x1024.jpg\"\/><img loading=\"lazy\" decoding=\"async\" data-pin-title=\"How to travel without jet lag\" class=\"aligncenter wp-image-166377 size-large\" title=\"drinks on vacation\" src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2024\/07\/tinto-de-verano-768x1024.jpg\" alt=\"drinks on vacation\" width=\"768\" height=\"1024\" data-jpibfi-post-excerpt=\"\" data-jpibfi-post-url=\"https:\/\/fitnessista.com\/how-to-travel-without-jet-lag\/\" data-jpibfi-post-title=\"How to travel without jet lag\" data-jpibfi-src=\"https:\/\/fitnessista.com\/wp-content\/uploads\/\/2024\/07\/tinto-de-verano-768x1024.jpg\" srcset=\"https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-768x1024.jpg 768w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-225x300.jpg 225w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-1152x1536.jpg 1152w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano-1536x2048.jpg 1536w, https:\/\/fitnessista.com\/wp-content\/uploads\/2024\/07\/tinto-de-verano.jpg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\"\/><\/a><\/p>\n<p>And here\u2019s my bonus tip: while vibrating plates or trendy wellness hacks might grab attention, I find the simple, consistent tools \u2013 like sunlight, sleep support, and hydration \u2013 are what truly keep me supported, no matter where we are.<\/p>\n<p>Let me know if you give these tips a try! Any jet lag tips you\u2019d add to the list?<\/p>\n<p>xoxo<\/p>\n<p>Gina<\/p>\n<div class=\"ck_form_container ck_inline\" data-ck-version=\"7\">\n<div class=\"ck_form ck_naked\">\n<div class=\"ck_form_fields\">\n<div id=\"ck_success_msg\" style=\"display:none;\">\n<p>Success! Check your email for a free 30-day meal and fitness cheat sheet<\/p>\n<\/p><\/div>\n<p>    <!--  Form starts here  --><\/p><\/div>\n<\/div>\n<\/div>\n<p><!-- This site is converting visitors into subscribers and customers with OptinMonster - https:\/\/optinmonster.com :: Campaign Title: PBB free core guide in post --><!-- \/ OptinMonster --><!-- This site is converting visitors into subscribers and customers with OptinMonster - https:\/\/optinmonster.com :: Campaign Title: Fitnessista readers in blog post --><!-- \/ OptinMonster -->\t<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitnessista.com\/how-to-travel-without-jet-lag\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sharing some of my tips on how I beat jet lag and wake up in another country bright eyed and bushy tailed (even while flying economy). Hi friends! How are you? I hope that you\u2019re enjoying the week! I have another day packed with calls but am looking forward to going live in our Detox &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15120","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15120"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15120\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}