The Jet Lag Juggle: Tips For Arriving At New Time Zones Feeling Refreshed Instead Of Fatigued

That first breath of air in a new city — exotic and unfamiliar — feels exhilarating. But behind the excitement (yaaaawn) lurks jet lag. One minute, you’re wide awake and eager to explore; the next, you’re face-planting into your lunch because your body thinks it’s 3 a.m.

Ready to show up to your destination feeling refreshed? Here’s how to reset your system and maximize your travels.

WHAT IS JET LAG?

Our circadian rhythm dictates our sleep and wake cycles. But when you cross multiple time zones, you’re essentially time traveling, which throws off your internal clock, explains Dr. Melissa O’Meara, internal medicine physician at Colorado Mountain Medical in Vail, Colorado.

Jet lag hits hardest when traveling from east to west because you’re “losing” hours. Imagine trying to squeeze a 30-hour day into a 24-hour window — it’s not ideal. But head west to east? That’s a different story. After all, who wouldn’t relish an extra few hours of sleep?

RESETTING YOUR CIRCADIAN RHYTHM

Sleep is your secret weapon for recalibrating your system. “My best advice is to sleep on the plane,” O’Meara says. That’s easier said than done in a cramped, noisy cabin, but there are ways to trick your body into thinking it’s bedtime.

On the plane, aim to sleep or at least rest. While it’s tempting to binge-watch movies, screens radiate blue light that signals your brain to stay awake. Instead, O’Meara suggests trying something more relaxing — reading, meditating or tackling a Sudoku puzzle.

Mimic a mini bedtime routine to get your body ready to wind down: change into comfy clothes, brush your teeth, wash your face or have a cup of tea. Additionally, increase your sleep quality by reducing light and noise in an unfamiliar environment with an eye mask, ear plugs or noise-canceling headphones. And even if you can’t doze off, closing your eyes and simply resting your body will help with the transition.

Once you’ve landed, resist the urge to nap, even though a bed is tempting. Instead, push through the day and aim for a solid night’s sleep to reset your system.

FUEL UP FOR SUCCESS

Staying hydrated is your first line of defense against jet lag, yet it’s often overlooked. Airplane cabins are pressurized to about 8,000 feet, which makes dehydration more common. Skip the alcohol and sugary sodas and instead opt for water so you arrive feeling fresh instead of fatigued.

The food you eat matters, too. “Plane food is typically loaded with salt, which dehydrates you further. Instead, bring your own snacks,” notes O’Meara. She regularly reaches for trail mix, protein bars, fresh-cut veggies and hard-boiled eggs for a healthy mix of protein and veggies.

SUPERCHARGE WITH NUTRIENTS

Can’t seem to shake that sluggish feeling post-flight? Consider giving your body a nutrient boost. Dr. Angela Pennell, owner of REVed Vitamin Infusions in Grand Junction, recommends intravenous fluids (IVs) as a quick and effective way to deliver fluids, vitamins and minerals. “When you absorb intravenously, it goes directly into your system, rather than having the stomach absorb it,” she says. Clients see immediate results after a 30-minute session.

For flight dehydration, she starts with an electrolyte solution, which equates to drinking 12-15 glasses of water. Additionally, Pennell advises high doses of vitamin C and zinc to boost immunity because people are more prone to getting sick on vacation.

Essential vitamins are often depleted due to changing diets while away from your routine. Pennell recommends replenishing B vitamins, which can reduce brain fog and restore focus, especially after a long flight. For those looking for an extra edge, glutathione infusions help detoxify and energize cells, increasing your well-being so you can tackle that jam-packed itinerary.

ARRIVE REFRESHED, NOT FRAZZLED

Despite your best efforts, jet lag can still sneak up on you. “Give yourself grace,” O’Meara advises. Plan for a low-key first day — explore a quiet café or take a leisurely stroll instead of launching into a whirlwind of activities. Her best advice? “Learn to relax in your new destination by visiting a local spa or indulging in a traditional wellness ritual, like a Turkish bath or an onsen.”

Jet lag doesn’t have to ground your travel dreams. With a few adjustments — like strategic sleep, proper hydration and a nutrient boost — you can realign your internal clock and start your adventure on the right foot. The world is too big and beautiful to experience through a haze of exhaustion.

Originally published in the Winter 2024-25 issue of Spoke+Blossom.