Blogs – by Leslie K. Hughes
How to Naturally Beat Jet Lag
With the holiday travel season in full swing, many of us are packing our bags and preparing to jet off somewhere to celebrate.
While travel is exciting, the dreaded side effect of jet lag can dampen the holiday spirit. Feeling tired, irritable, and out of sync can significantly impact your travels.
But don’t worry — we’ve got natural remedies to help you combat jet lag and ensure you enjoy your trip to the fullest.
Understanding Jet Lag
You’ve likely heard of (and probably experienced) jet lag, but do you know exactly what it is and why it happens?
Jet lag is recognized as a sleep disorder. It occurs when our body’s internal clock (a.k.a. circadian rhythm), is disrupted thanks to time zone changes.
This internal clock is delicate and is synchronized by cues like daylight and darkness. It regulates our sleep-wake cycle, making sure we are awake and energized during the day, and ready for sleep at night.
You’ll notice jet lag most when traveling long distances and jumping multiple time zones. However, even shifting to a time zone that’s just one hour earlier or later than you’re used to can throw your circadian rhythm off.
Jet lag can lead to a variety of symptoms including:
Sleep struggles
Fatigue
Digestive issues
Mood swings
Since none of us want to experience those symptoms, let’s dive into ways you can avoid jet lag before, during, and after your flight.
How to Combat Jet Lag
Part I: Pre-Travel Prep
Beating jet lag begins before you even hop on the plane. Here are the things you can do before your departure to set your body up for circadian success.
Gradually adjust your schedule. Start adjusting your sleep schedule a few days before your trip to match your destination. For example, if you’re traveling from L.A. to NYC, go to bed earlier each night. And if you’re traveling from NYC to L.A., go to bed later.
To help you get the sleep you need, try incorporating the Symbi Sweet Dreams tea into your nightly routine. Packed with herbs to help relax you and ease you into sleep, this tea is a must for travelers.
Stay hydrated. Dehydration can make jet lag symptoms even worse, so stay hydrated by drinking plenty of water. Up your hydration game by adding in some electrolytes.
The Just Ingredients Electrolytes offer optimal hydration with the right amount of sodium, potassium, magnesium, and calcium to keep your body balanced. These are great for everyday use. And when it comes to travel prep, increase your intake to at least two servings per day.
Eat well. In the days leading up to your trip, opt for light, easily digestible meals. Avoid greasy, heavy ones that ask your digestive system to work even harder. Also, pack healthy snacks for the flight that will satiate your hunger and keep your gut health stabilized.
For a pre-flight boost in gut health, take the Ora Trust Your Gut Daily Essential Probiotic & Prebiotic. A healthy gut microbiome is essential to overall wellness, but also to keeping your jet lag symptoms away.
Pack smart. Opt for comfy clothes, noise-canceling headphones, and an eye mask on your flight to create the best possible sleeping environment.
Magnesium spray is a great travel companion, and we love this Cleo + Coco Magnesium Spray. It’s blended with lavender essential oils and other clean ingredients to help keep you relaxed and rested.
Part II: In-Flight Strategies
Here’s what you can do during your flight to keep jet lag at bay.
Stay hydrated. Hydration is key before, during, and after your flight. Airplane cabins have especially low levels of humidity (between 10-20%), so you’ll get dehydrated quicker than on the ground. On top of that, sitting for long periods of time can also make you feel like you’re not thirsty. This is a problem when you’re in an environment that is so dehydrating. Aim to drink at least 8 ounces of water per hour on the flight.
In addition to the electrolytes we shared above, you may also want to pack some Kono Nutrition Full Body Hydrate+. This hydration blend combines electrolytes with ocean-based trace minerals and ancient earth-grown ingredients that hydrate you from the inside out.
Eat mindfully. Choose light, healthy snacks on the flight to avoid feeling heavy and sluggish.
Consider packing some Juna Detox Enzymes to help combat any post-meal bloat you may experience on the plane (it’s no secret that plane food is less than ideal). Pop a couple of these after you eat, and your gut will thank you.
Move your body. It’s easy to stay sitting during your flight, but that’s not good for jet lag, or for your overall health. Get up and walk around the cabin periodically to improve your circulation and reduce any joint pain from stagnation. If you can find a spot to do a little stretching, even better!
Optimize your sleep. It’s not going to be as nice as sleeping in your bed, but aim to make your sleeping environment on the plane as ideal as possible. Use a neck pillow, eye mask, and earplugs to help.
Make your plane sleep even more restful with Dryft Sleep Mouth Tape. This helps support nasal breathing which helps you sleep better in the short period of time you’ll have on your flight.
Time your meals. Adjust your meal times to align with the time zone of your destination. This may mean eating before you’re hungry or staving off your growling stomach for just a bit longer to help your body adjust.
Traveling with Favor Colostrum Stick Packs is a great little snack hack to tide you over between meals. Not only does this colostrum taste great, but it also boosts your immune system and keeps your gut health strong. With regular use, you’ll also enjoy the benefits of thicker hair, stronger, skin, reduced bloating, lean muscle growth, improved energy, and more.
Light exposure. This can be a bit tricky on the plane, but try to expose yourself to natural light if and when possible to regulate your circadian rhythm.
Part III: Arrival Recovery
You’ve made it to your destination and hopefully aren’t feeling too jet lagged. Here are some ways to support your body and keep it free of jet lag.
Get outside. Spend time outdoors to expose yourself to natural light and align your brain and body with the new time zone.
If you’re feeling low on energy, you may want to reach for some matcha. Our favorite is the Cybiotika Organic Matcha Powder which gives you a clean and gradual energy boost. Plus, this ceremonial-grade matcha also helps boost your metabolism and your focus while fighting fatigue.
Eat mindfully. Continue to eat light, healthy meals. This will help your body adjust to the new time zone and keep your digestion flowing.
Traveling with Cybiotika Activated Charcoal is always a good idea. It helps support your digestive system and decrease inflammation while also helping you detox. Take this upon arrival and also if you happen to eat any foods that may not sit well with you.
Take power naps. Take short, strategically-timed power naps to recharge. Just be sure to avoid long naps that can throw your sleep schedule off.
Lightly exercise. A light exercise upon landing is one of the best ways to beat jet lag. It helps to boost your energy levels and also improve your sleep quality. Aim for workouts that are low-intensity, though — things like walking, yoga, Pilates, stretching, or a light lift at the gym.
Post-workout, enjoy a protein shake with the Truvani Protein + Energy powder. With 87mg of smooth caffeine, functional mushroom, and 12g of plant-based protein, this powder is great for on-the-go fuel that’s clean and packed with benefits for your body.
Reduce stress. Travel is an exciting time full of adventure, but it’s also a time that can be stressful. Jet lag can add to that stress, so aim to incorporate rituals into your travel days that help keep your cortisol levels low. Walking, meditation, breathwork, journaling, and exercise are a few ways.
Taking supplements that support your adrenal glands helps, too. Our Live Healthillie Minerals & Chill is a tasty adrenal cocktail with vitamin C, sodium, potassium, and magnesium malate to help you combat stress so you can enjoy your vacation.
By incorporating these natural remedies into your travel plans, you can minimize the impacts of jet lag and enjoy your holiday season. But above all, listen to your body! It knows best and will tell you what it needs to adjust your travel strategies to keep you happy, healthy, and rested.
