Sharing some of my tips on how I defeated Jetlag and wake up in another country clear eyes and bushy tail (even during the flying economy).
Hello friends! How are you? I hope you enjoy the week! I have another day full of phone calls, but look forward to going into our detox group today – just a heads -up, Protocols are a 20% discount this week, Including the detox.
While I’m sitting here at my desk, I definitely have the travel bug (again). I have read somewhere that constant travel is a kind of trauma response, but we will just ignore that MMM K? I wanted to write a message about Jetlag and some things that helped me, and thought it would be a good day to share.
Jetlag was ruined every trip for me. I would land new somewhere, ready to explore, but my body would be stuck in a different time zone: wake up at 3 o’clock in the morning and mid -afternoon. Over the years (and many international flights later) I have tested dozens of strategies to find out what really works. Now I can jump over the time zones and adjust quickly, without losing valuable days to brain mist and exhaustion.
Here is my zero-jet lay-travel routine.
How to travel without jetlag
Start before you fly
The secret of beating Jetlag is to prepare before you even get on the plane. A few days prior to traveling, I start moving my sleeping schedule by waking up a little earlier (or later, depending on my destination). Even an adjustment of 30 minutes can make a big difference every day as soon as you land. In the run -up to our last Spain trip I woke up early (5 and 4:30 am) and it was great to actually be tired on the plane.
Another tool I love is the Timeshifter app (not sponsored or affiliated, I just love it).It builds a personalized schedule based on your flight data and sleep patterns, which you tell exactly when to look for light, avoid caffeine or take short naps. The app is made with input from sleep scientists and astronauts (!) That have to do with extreme circadian rhythms. The first travel plan is free and it has completely changed how I travel. The natural medicine of the girls told us about it and it was great.
Smart sleeprest
Sometimes a little extra help goes a long way.
Melatonin (low dose) – I use this sparingly to help identify my body that it’s time to sleep. It is my go-t for a reset when I am traveling, especially because Hotel sleep can be Dicey. It was a total game check for me.
Magnesium oil or spray – Applying this before going to sleep helps my muscles relax and supports deeper peace.
Sleeping mask + earplugs -Doctor and silence are non-negotiable negotiations. A good mask and quality earplugs help to simulate the night, even if it is clear and noisy on the plane.
Blue light blocking glasses – I have trouble with the real dark and Vivarays And love them both.
Travel cushion + blanket – If I can get a few solid hours of rest on the plane, the adjustment is so much smoother.
Light, movement and caffeine
As soon as I land, I treat lightly as medicine. Clear sunlight is one of the strongest signals to reset your circadian rhythm. I try to spend at least 20-30 minutes outside in the morning and try to walk barefoot on grass if you get the chance.
Caffeine can also be your ally when strategically used. I usually avoid caffeine, but a morning coffee or matcha can strengthen the witch signal. I would not recommend having it after noon because it can disturb sleep. Movement also helps. Even a sturdy walking or stretch session gets blood circulation and helps your body adapt.
As soon as you land, you are in that time zone. Do not think of the time where you come from; It will just mess with you. Also try to avoid naps if you can; Try to fight the good fight to go to sleep. If you have to take a nap, turn it into a short catnap and then immediately head for sunshine and exploration.
My routine in the field
Stay hydrated (but not overloaded – aircraft bathrooms are not fun).
Skip alcohol and heavy meals.
Get up and go up for the first few hours (until I go to sleep)
Wear blue light blockers while waiting for the meal served
Dine, and then I have melatonin and then I light up
Use my sleep kit: mask, ear plugs, magnesium spray, pillow, blanket.
Remember that even if you don’t sleep right away, you still have peace. Keep your eyes closed, meditate and use the time to close your brain and let your body rest, even if you don’t sleep. I think when you put pressure on yourself, it feels stressful, but just put on your sleeping mask and say to yourself if it happens, great, but if not, I will just rest. I fall asleep almost every time. (I know that the children have eaten and are arranged and happy, and I just say they should wake me up when they need me. I took them to the women’s room a few times during our last long journey and could then break down quickly, thanks to the Melatonin.)
These small rituals make the difference between feeling a zombie when I feel land versus to feel ready.
Why this works
Jetlag is essentially a circadian rhythm -Mermatch. The “internal clock” of your body is not synchronized with your environment. By making strategic use of light, sleeping instructions and smart supplements, you can learn to adjust your body faster. Apps such as Timeshifter make it even easier by giving you a plan supported by the science that is tailored to your journey.
Traveling is meant to enjoy; Not spent fighting your own sleeping schedule. With some preparations, smart sleep tools and tweaks of lifestyle, you can minimize or even eliminate jet lag.
And here is my bonus tip: while vibrating plates or trendy wellness -hacks can attract attention, I find the simple, consistent tools – such as sunlight, sleeprest and hydration – which really supports me, wherever we are.
Let me know if you try these tips! Are there any tips for jet lag that you would add to the list?
XOXO
Gina
#travel #jetlag #fitnessista