How to Avoid or Manage Jet Lag

Science-Backed Tips for Smooth Travel

I’m an Author and somatic movement educator, my clients call me “the nervous system whisperer." I specialise in burnout, anxiety, and trauma-related issues with The Soothe Programme.

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Hello, how are you? I’m currently in LA teaching press and tastemakers and anyone who can spread the word about me and what I do, and of course the US edition of my book. The trip is self-funded ( including my US PR fees) but I can already sense the returns this trip will bring me. I love an adventure, when you work for yourself you have to conjure up the excitement that will keep you interested and moving forwards. I will talk more about it when I am back. I fly to NY on Saturday, I have my first day off on Sunday and then back into teaching the press of NY.

I’ve been following a routine to minimise my jet lag, try them out the next time you fly off.

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Jet lag can leave you feeling groggy, disoriented, and drained—disrupting your vacation or work trip. It occurs when your internal body clock, or circadian rhythm, is misaligned with the new time zone, affecting your sleep, mood, and cognitive performance. However, neuroscience and sleep research have provided actionable strategies to minimise jet lag's effects. Here’s how you can manage jet lag and adjust more quickly to your destination.

1. Leverage Light Exposure to Reset Your Internal Clock

Light is the most powerful cue for regulating your circadian rhythm. Both scientists and experts like Andrew Huberman recommend strategically using light to reset your body clock:

• For eastward travel (advancing time zones): Get exposed to morning sunlight at your destination to help shift your clock forward. Avoid bright light in the evening.

• For westward travel (delaying time zones): Seek late afternoon or evening light, which helps you stay awake longer and delay sleep.

Studies published in the Journal of Clinical Sleep Medicine confirm that properly timed light exposure can significantly reduce jet lag. Blocking unwanted light at night using eye masks or blackout curtains can also help you get better sleep.

2. Melatonin Supplementation

Melatonin, the hormone that signals to your brain that it’s time to sleep, can be a helpful tool for eastward travel. Huberman and a meta-analysis from the Cochrane Database of Systematic Reviews suggest taking 0.3 to 3 mg of melatonin about 30 minutes to an hour before your target bedtime in the new time zone. This helps realign your sleep-wake cycle, especially when used in tandem with appropriate light exposure.

3. Gradually Shift Your Sleep Schedule Before Departure

If possible, start adjusting your sleep schedule several days before you fly. Studies in Sleep Medicine Reviews show that shifting your bedtime by 1-2 hours in the direction of your destination (earlier for eastward travel, later for westward) can lessen jet lag’s impact. This helps your body gradually align with the time zone change, making the transition easier once you arrive.

4. Time Your Meals to Sync with Your New Time Zone

Meal timing also affects your circadian rhythm. Huberman advises eating meals according to the new time zone as soon as possible—have breakfast at your destination’s breakfast time, even if you're not hungry yet. This signals to your body that it’s time to be alert and active, which accelerates your adjustment.

5. Manage Caffeine and Hydration

Caffeine can help combat the drowsiness associated with jet lag, but use it wisely. Limit caffeine intake to the morning or early afternoon in your new time zone to avoid disturbing your sleep at night. The American Academy of Sleep Medicine also recommends drinking plenty of water before, during, and after your flight to stay hydrated, as dehydration can amplify feelings of fatigue.

6. Exercise in Natural Light

Physical activity, especially in natural light, can also help reset your body clock. Huberman recommends getting outside for light exercise, such as walking, in the morning or late afternoon. This not only boosts your mood and energy levels but also helps your body synchronise to the local time.

7. Take Short Naps (With Caution)

If you need to nap upon arrival, keep it short. Studies from the Journal of Sleep Research suggest limiting naps to 20-30 minutes, as long naps can interfere with night time sleep and prolong jet lag. If possible, aim to stay awake until a reasonable bedtime in the new time zone.

Jet lag doesn't have to derail your travel plans. By strategically managing light exposure, using melatonin, gradually adjusting your sleep, syncing your meals, and staying hydrated, you can minimize the disruptive effects of jet lag. Whether you're flying east or west, these science-backed techniques can help you enjoy a smoother transition and make the most of your trip.

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Coming up…

Check out the lessons in my book to help you to ground.

I am teaching a class in Williamsburg, New York on 8th October, come to let go of tension in your body and mind, leave with a copy of my book. Book here.

The next Soothe Day Retreat in London is on 18th January, the early bird price runs to the end of October. Book here.

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For paid subscribers, a lesson to allow expansion after a long flight. The room I am staying in is tiny, so no space to film but I will film a lesson on Friday. I’ll film it in the hotel that I am teaching at.

Thank you for reading.

Stay human,

Nahid x