Like so many of us, I love to travel. No matter how big or small the time difference, our bodies still feel it.
If you’re feeling foggy, off-rhythm, or reading this wide awake at 3am, here are a few things that help me (and my clients) reset after travel.
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Get morning sunlight. Exposure to natural light in the morning helps reset your internal clock. Even 10–15 minutes helps. Sunlight tells our body that it is daytime. Exposure to the morning sun tells our internal clock it’s time to wake up. Getting in synch with the sun helps our bodies function. It also balances hormone production, sleep patterns, and alertness.
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Stay hydrated. Travel—especially air travel—can dehydrate us fast. Add electrolytes or a pinch of sea salt to your water to rehydrate on a deeper level. Even if you have been drinking water throughout your trip, you may need more than what you usually drink.
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Don’t overdo caffeine. As tempting as it is, too much coffee can make sleep even harder. Make a hard stop on caffeine by noon. I highly recommend following this rule even when you are not jet lagged. Coffee in the afternoon can affect your ability to sleep. It can take your body up to 7 hours to eliminate all caffeine from your system.
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Ground yourself with movement. Be gentle when you return. Your body may not be up to a hard workout session. Start with a walk, stretch, or lighter workout to helps your body remember where it is. In addition to many celebratory welcome home walks with my dog, Fudge, I find yoga is a good way to ease my body back into my routine.
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Keep meals balanced. Travel throws off eating patterns, so anchor your day with blood sugar–friendly meals: protein, fiber, healthy fat. Avoid ultra-processed foods that are harder to digest – especially at night. Try to eat a small breakfast in your new time zone to start resetting your metabolism again.
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Give your nervous system a rest. Breathe. Rest. Say no to things you do not have to do. Take a break from your phone and other devices. Your body needs space to recalibrate. Scrolling increases our cortisol, which is a stress hormone. This can interefere with your sleep.
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Try magnesium or herbal sleep support if needed. Magnesium glycinate, or chamomile tea, can help nudge your system back to sleep. I use the brands we carry at the Diapoint Shop. You can find our herbal tea selection here and some of my favorite supplements that support healthy sleep here.
Health doesn’t have to be complicated, fancy or expensive. It’s often in the small, consistent choices we make that help us find our way back.
And, after you feel you have gotten over your jet lag, continue these healthy habits to keep feeling your best whether you are traveling or not. Think of it as your prep for your next vacation!
