Freedom Over Jet Lag

For years, I considered jet lag to be for wimps or an overblown excuse for grumpiness. I just never ever understood what people were on about. Travelling the globe from the age of 19, I loved crossing boarders and time zones with barely a second thought. But, as life would have it, jet lag finally caught up with me. The first time was a brutal wake-up call, and it didn’t stop there. Each subsequent experience left me grappling with its challenges, forcing me to dig deeper into understanding how to conquer it. I actually used to add a week onto a trip because I knew I'd be a write-off the first week. I just couldn't do this anymore, so after much trial, error, and research, I’ve gathered the most effective strategies, which I’m excited to share with you.

First to clarify when you're on a journey... Jet lag isn’t just “feeling off.” It’s a tangible physical and mental struggle caused by rapid travel across time zones, which throws our internal body clocks — the circadian rhythm — out of sync with the local day-night cycle. Symptoms range from fatigue to mood swings, and unfortunately, it becomes more pronounced as we age. But don’t despair! With a few actionable techniques, you can recalibrate your internal clock and reclaim your energy faster. I'm going to cover proven strategies, supplements and hacks that work. Don't lose your time, thrive across borders. But before we stat I want to say, If your trip is less than 5 days, consider staying on your home schedule to minimise disruptions, it's not worth the investment. Otherwise, lean into these strategies to maximise your time in the new time zone. I’ve travelled enough to know that jet lag can be tamed, and with the right tools, you’ll master it too!

Journey East

Eastward travel is notoriously more challenging. I’ve found this to be especially true when I’ve had to adjust to earlier bedtimes — it’s not my natural rhythm, and I bet it isn’t yours either. To ease the transition, I employ a simple but effective trifecta: light exposure, caffeine, and exercise.

Early Morning Light: A couple of days before my trip, I start waking up 30-45 minutes earlier than usual. This isn’t just a mental exercise; I immediately expose myself to bright sunlight or, if unavailable, a bright artificial light. This helps to begin shifting my internal clock toward my destination’s schedule.

Caffeine Strategically: During these earlier mornings, I lean on caffeine to promote wakefulness. Timing matters — I sip it early in the day to ensure my alertness aligns with my intended schedule.

Morning Movement: Exercise has always been my favourite reset button. I prioritise light jogging, stretching, or even a brisk walk within an hour of waking up. This not only invigorates me but also reinforces my body’s alignment with the earlier schedule.

Journey West

Westward journeys, thankfully, tend to be gentler on the body. But don’t be fooled — they can still disrupt your rhythm. To prepare, I shift my activities later rather than earlier. This means a slightly delayed wake-up time, caffeine intake, and workout schedule. Additionally:

Ensure Bright Light Exposure: Do this in the one to two hours after sunset to condition yourself to stay awake longer.

Limit Late-Day Caffeine (avoiding it within 8–10 hours of bedtime) to prevent sabotaging my sleep when you finally settle in.

Whatever Your Destination — Aligning with Local Time
Once you’ve arrived, the key is to embrace the local schedule as quickly as possible. Let me walk you through the tools that have worked wonders for me.

Eat Like the Locals: One of the most effective methods to reset your clock is synchronising your meals with the local timetable. Even if I’m not hungry (and believe me, this happens more often than I’d like), I push myself to have breakfast, lunch, and dinner at the “right” times. For those who find eating while their body insists it’s midnight unbearable, fasting for 14-16 hours before the local breakfast can help jump-start the adjustment.

Master Your Light Exposure

Here’s where things get a bit technical, but bear with me — this tip is pure gold. Your body temperature hits its lowest point, known as the temperature minimum, about two hours before you’d normally wake up. This is the golden moment to adjust your internal clock. Here’s how:

• For Eastward Travel: Get bright light exposure within one to two hours after your temperature minimum. This will nudge your body into an earlier sleep-wake cycle.
• For Westward Travel: Do the opposite — expose yourself to bright light one to two hours before your temperature minimum to shift your schedule later.

When I first learned about this, it sounded complex. But once I calculated my typical temperature minimum (based on my usual wake-up time), it transformed how I handled jet lag. Trust me, understanding this will be a game-changer.

Use Technology to Your Advantage

For overcast days or night-time landings, I recommend (if you have space) travel with a portable bright light device (5,000–10,000 lux). And to counteract the artificial blue and green light from LEDs that disrupt sleep, I’ve adopted red-lens glasses to protect my melatonin levels after sunset. They’ve made my evenings far more relaxing and sleep-friendly. I've sometimes even given these away after my sleep pattern in the new land was good. I'll share some other ideas below too.

Exercise

Whether at home or abroad, movement has been my ally. When I arrive, I stick to an early-in-the-day workout routine, adjusted to local time. From light stretching to a full-blown workout, physical activity helps reinforce your new rhythm and fights the sluggishness of jet lag. Also I'll add some more on exercise, first I'm going to go into supplements, I just wanted the basic essentials down.

Supplementation

Several supplements can help beat jet lag by targeting the mechanisms that regulate sleep, energy, and the body’s circadian rhythm. Here's a detailed look at some effective options and why they work. Following from that I'm going to go into some of the other practices.

Magnesium: Take the oil spray if you can, magnesium plays a critical role in sleep regulation and relaxation. It aids in the production of neurotransmitters that calm the nervous system and supports deep, restorative sleep. Magnesium supplements may help reduce insomnia and improve sleep quality during jet lag.

Vitamin D: Maybe the most essential supplement ever (or sunlight exposure) D3 is another important regulator of circadian rhythms, as it is closely linked to sunlight exposure and sleep-wake cycles. Supplementing with vitamin D can help support overall mood, energy levels, and the adjustment to new daylight patterns.

Melatonin is one of the most popular and scientifically supported supplements for combatting jet lag. It helps regulate the sleep-wake cycle by mimicking the body's natural melatonin production, which is suppressed during daylight and rises at night. Taking melatonin at the appropriate time—typically in the evening at your destination—can help align your circadian rhythm to the new time zone. For the most effective absorption, we supply Liposomal Melatonin.

L-Theanine: Or Green Tea Extract as it's often derived from green tea, promotes relaxation without sedation by increasing alpha brain wave activity. It can be paired with caffeine to provide a calm, focused energy during the day or taken alone to ease anxiety and encourage restful sleep.

Vitamin B12: B12 supports energy production and is crucial for maintaining normal circadian rhythms. Jet lag often leaves travellers feeling sluggish, and B12 supplementation can help combat this by boosting mitochondrial energy production.

5-HTP: An all time classic and one of the first supplements I ever tried. It is the precursor to serotonin, may indirectly support better sleep. Serotonin is converted into melatonin in the body, making 5-HTP a potential aid for adjusting sleep cycles disrupted by travel.

Coenzyme Q10: CoQ10 is a potent antioxidant that supports mitochondrial function, which can be impacted by the fatigue and stress of travel. It may enhance energy levels and help the body recover more quickly from the physiological strain of jet lag.

Probiotics: I know these may seem unrelated to jet lag at first, but they play a key role in maintaining gut health, which is closely linked to circadian rhythms and overall well-being. A disrupted gut microbiome can worsen jet lag symptoms like fatigue and brain fog, so keeping your digestive system balanced is beneficial.

N-Acetylcysteine: The more I learn about NAC, the more I'm shocked at its multiple benefits. In the jet lag case it supports the production of glutathione, a key antioxidant that helps counteract the oxidative stress and inflammation often triggered by long flights. It may also enhance recovery from the physical strain of travel. Here you can purchase N-Acetylcysteine Capsules.

Electrolytes: I put these last as they don't directly influence the circadian rhythm, they are vital for combating dehydration from long flights. Maintaining proper hydration with supplements that include potassium, sodium, and magnesium can reduce fatigue and prevent muscle cramps.

I would also consider adaptogens like Ashwagandha, Rhodiola Rosea, and Ginseng, as they are known to support the body’s stress response and energy levels. They may help alleviate the fatigue and stress associated with disrupted sleep patterns, allowing smoother adjustment to a new time zone.

Deep Diving into the Role of Exercise & Jet Lag

Ok so I touched on it a little at the start to give you an idea of what is here. Now I'm going to go into real depth and what worked for me. Wether I've been way over in Indonesia and The Philippines or just enough of a change in the USA, this comprehensive exercise routine is what I really have done. You see exercise is a very powerful tool for managing jet lag because it helps regulate your circadian rhythm, improve sleep quality, and combat feelings of lethargy. Physical activity influences the release of cortisol and melatonin—two key hormones involved in your body’s sleep-wake cycle. The timing, intensity, and type of exercise are critical to its effectiveness. I know this is in depth but it can also totally change the course of your trip. Actually on 2 occasions I didn't even take any supplements with me, I just did the exercise program below and the diet and sleep routines I mentioned earlier. This is stand alone powerful. You may like to print this part out. If you find it so fantastic please do tell your fellow travellers about this amazing destination... Ancient Purity.

Pre-Travel Preparation

Begin aligning your circadian rhythm to the time zone of your destination.

3–5 Days Before Travel:

• Adjust your exercise timing to match the schedule of your destination. If travelling east, try to work out earlier in the day. If travelling west, exercise later in the afternoon or early evening.
• Focus on light to moderate intensity workouts like brisk walking, yoga, or low-impact cardio to avoid overstressing the body before travel.
• Incorporate some dynamic stretches or mobility work to prepare your body for the static positions of long flights.

During the Flight

Prevent stiffness, maintain circulation, and manage fatigue during the journey.

In-Seat Movements:

• Perform simple stretches such as ankle rolls, seated spinal twists, and neck stretches.
• Engage in isometric contractions by squeezing and releasing your glutes, thighs, and calves.
• Practice diaphragmatic breathing to reduce stress and help maintain focus.

Whenever You Can Move:

• Take short walks up and down the aisle every hour or two.
• Perform standing calf raises, lunges, or gentle squats in the galley area, if space permits.
• Do a few light shoulder rolls and arm stretches to alleviate tension.

Post-Arrival Program

Synchronise your body clock with the local time and boost energy levels.

Day 1: Light Adjustment Activities

• Avoid heavy workouts immediately after arrival, as this can elevate stress hormones and delay adaptation.
• Engage in low-impact activities like walking outdoors to expose yourself to natural sunlight. Sunlight exposure is critical for resetting your internal clock.
• If you’re feeling stiff, try a short session of yoga or a mobility routine targeting the hips, back, and shoulders.

Day 2: Morning Energiser or Evening Wind-Down

Morning (if travelling east):
20–30 minutes of moderate cardio such as jogging, cycling, or swimming.
Include bodyweight exercises like push-ups, squats, and planks to activate large muscle groups and enhance alertness

Evening (if travelling west):
30 minutes of resistance training or a circuit workout to help tire your muscles and promote better sleep.
Finish with a stretching routine focused on relaxation and deep breathing.

Day 3 Onward: Full-Body Workouts
Incorporate 45–60 minutes of exercise adjusted to local time. This can include:

• Strength Training: Targeting major muscle groups with weights or resistance bands.
• HIIT (High-Intensity Interval Training): For an energy boost and improved mental clarity.
• Aerobic Activities: Running, swimming, or brisk walking outdoors to combine exercise with light exposure.

Example Weekly Plan

Day 1: Arrival Day

• Light outdoor walk (20–30 minutes).
• Gentle yoga or stretching routine.

Day 2: Adjustment Day

• Morning or evening workout based on the direction of travel (moderate intensity cardio or resistance training).
• End with 5–10 minutes of stretching.

Day 3: Energise

• Morning: 30 minutes of HIIT.
• Evening: Relaxation-focused yoga or stretching.

Day 4: Recovery and Strength

• Strength training focused on large muscle groups (45 minutes).
• Short outdoor walk.

Day 5: Maintenance

• Alternating light cardio and strength training.

Food & Drinks

Hydration is perhaps the foundation of beating jet lag. Dehydration is common during air travel due to low cabin humidity and prolonged periods without drinking water. Dehydration exacerbates fatigue and makes it harder for the body to adapt to a new time zone.

• Water: Aim for at least 250 ml (8 oz) every hour during a flight. Continue sipping throughout your day post-flight to keep hydration levels optimal.
• Electrolyte-Rich Drinks: Coconut water or electrolyte powders (low in sugar) can help maintain your body's electrolyte balance, especially on long-haul flights.

Avoid: Alcohol and caffeinated beverages on the plane, as these can dehydrate you further.

Foods to Eat Before, During & After Flights

Before travel focus on light, easy-to-digest meals to avoid bloating during the flight. Look at the below.

• Complex Carbohydrates: Whole grains, I like jasmine rice this provides sustained energy and help regulate blood sugar levels.
• Lean Protein: Chicken, turkey, or tofu ensures you're full without feeling heavy.
• Vegetables: Some organic, simple vegetables to support digestion and hydration with their high water content.

During the Flight

The goal is to maintain stable energy levels and avoid foods that cause bloating or discomfort. Include the following...

• Fresh Fruits & Vegetables: Apples, oranges, cucumbers, or carrot sticks are nutrient-rich and hydrating.
• Nuts & Seeds: Almonds or walnuts provide healthy fats and protein, which keep hunger at bay without a crash. Our Organically Grown Styrian Pumpkin Seeds are perhaps the best option.
• Protein-Rich Snacks: Hard-boiled eggs, cheese cubes, or a small serving of hummus.

Avoid: Heavy meals, processed snacks, and excessive salt, which can lead to bloating or sluggishness.

After Arrival

What you eat upon landing plays a vital role in resetting your body’s internal clock. I always struggle to eat breakfast I'm a faster and 1 or max 2 meals a day person, but this program could help then move back to eating less. So include...

• Breakfast Foods: If travelling east, start your day with protein-rich options like eggs or Greek yoghurt to kickstart your metabolism.
• Magnesium-Rich Foods: Dark chocolate, avocados, and bananas can help with muscle relaxation and improved sleep.
• Probiotic Foods: Yoghurt, kimchi, or sauerkraut support gut health, which is often disrupted during travel.
• Omega-3 Fatty Acids: Salmon or chia seeds combat inflammation and support brain function.
• Tart Cherries or Cherry Juice: A natural source of melatonin, which can enhance sleep quality.

Other Drinks to beat Jet Lag

Green Tea / Matcha: Provides a moderate caffeine boost paired with L-theanine, which promotes calm focus without jitters. This is especially useful when you need to stay awake to adjust to a new time zone.

Chamomile Tea: Known for its calming effects, chamomile can be consumed in the evening to help induce sleep naturally.

Ginger Tea: A great option for soothing digestion and alleviating travel-induced bloating or nausea.

Milk: A glass of warm milk before bed can promote relaxation and better sleep, thanks to its tryptophan content.

Fasting & Mind Power

As I mentioned, I am a classic Faster and some travellers find success using fasting to manage jet lag, as it may reset the body's internal clock. I have done this before..

The Plan: Stop eating 12–16 hours before breakfast time at your destination. Break your fast with a balanced meal aligned with the local morning schedule. I'm repeating myself but in this case it is the break the fast, so again the practical tips for eating (once that fast is followed).

Timing Eat According to the Destination’s Time Zone: Start aligning your meal schedule with your destination a day or two before your flight.

Smaller, Frequent Meals: Opt for lighter meals eaten every 3–4 hours during the adjustment period.

No Heavy Dinners: Avoid large meals close to bedtime, as they can disrupt sleep quality.

In closing I want to talk of your mind power, because Jet lag can be as much a mental challenge as a physical one. Focus on staying fully present in the moment rather than fixating on how your body "should" feel. Acknowledge your tiredness or discomfort without judgement, and focus on sensory anchors like the feel of sunlight or the sound of the environment to stay grounded. This reduces stress and allows your body to align naturally with local time. Practising non-attachment is equally powerful. Let go of expectations about sleep or energy patterns and embrace the temporary discomfort as part of the journey. Reframing your inner dialogue with positive affirmations, such as “My body will adapt,” can shift your perspective from struggle to resilience. Pair these techniques with practical actions like breathwork to calm the mind or visualisation exercises that imagine yourself thriving in the local time zone. When combined with mindful activities like walking outdoors in natural light, these practices help harmonise your mental and physical states, turning jet lag into a manageable experience. I think within my Guide here you will have total freedom from Jet Lag, like I have now, but if it comes back one trip thats ok too, there's more to learn always and I will always update these Guides as I learn more. Blessed Be, Tom