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In this Article
Solution 1: Use a Science-Backed Jet Lag Solution Like FlyKittSolution 2: Optimize Your Light Exposure
Solution 3: Stay Hydrated and Avoid Alcohol and Caffeine
Solution 4: Time Your Sleep Strategically
Solution 5: Fuel Your Body with the Right Nutrition
Minimize Jet Lag like a Pro
Whether for business or leisure, international travel affects people of all ages and often brings the dreaded jet lag. According to the CDC, symptoms can include sleep problems, brain fog, daytime fatigue, general discomfort, and even digestive issues. In fact, a recent survey found that 68% of international business travelers regularly experience these effects.
Of course, travel fatigue and a foggy brain can greatly deter vacation enjoyment and lower performance in business meetings or sports competitions. Happily, well-tested jet lag prevention methods exist, so here are five expert-approved solutions to alleviate jet lag, stay energized and sharp, and enhance your overall travel wellness, especially when traveling east.
Solution 1: Use a Science-Backed Jet Lag Solution Like FlyKitt
When dealing with symptoms of any kind, nothing beats science, and jet lag prevention is no exception. This is why we start off this list with a comprehensive, science-backed solution developed by Andrew Herr, a human performance expert who has worked with Navy SEALs, fighter pilots, and top executives for years. He took research into pressure changes and inflammation’s role in jet lag and put it to good use to benefit everyone, young and old, athletic or not, in what is marketed today as FlyKitt.
Why FlyKitt works
Unlike typical supplements for travel, FlyKitt uses a holistic approach to support your body’s natural ability to adjust to new time zones, combining clinically-backed supplements, blue-light-blocking glasses, and a personalized travel program delivered through an easy-to-use app with real-time guidance. The best part is, unlike solutions that require days of preparation, FlyKitt begins working the morning of your flight, offering convenience without compromising effectiveness.
How to use FlyKitt
With no complicated prep required, you begin following FlyKitt’s personalized travel program via the easy-to-use app on the morning of your trip. Using the provided supplements for travel and the blue-light-blocking glasses as guided by the app, you can stay effortlessly on track with real-time guidance for optimal energy and mental clarity upon arrival.
Over 93% of FlyKitt users report minimal to no jet lag recovery issues, including pro athletes, Olympians, and frequent business travelers.
Pro Tip: Join their ranks and get FlyKitt today with 10% off using the code: WELLNESS10.
Solution 2: Optimize Your Light Exposure
According to the American Academy of Sleep Medicine (AASM), timed light exposure and melatonin are part of the standard treatment for jet lag.
Why timed light exposure works
Your internal clock relies on light exposure. Bright daylight signals your body to wake up, while darkness triggers rest. Since daylight and the blue light from phone, tablet, or laptop screens have a similar effect on wakefulness, it is always advised to avoid screens emitting blue light before bedtime.
How to use timed light exposure
For a good night’s sleep, make sure to set your gadgets aside a few hours before going to bed, both on the night before your flight and the night after your arrival. You can also wear blue-light-blocking glasses (included in FlyKitt) to enhance natural melatonin production and improve jet lag recovery.
Pro Tip: Seek natural sunlight in the morning at your destination.
Solution 3: Stay Hydrated and Avoid Alcohol and Caffeine
Alcohol makes you drowsy, and caffeine makes you alert. Both extremes disrupt sleep patterns, which only prolongs jet lag.
Why staying hydrated works
Dehydration worsens symptoms like headaches and fatigue, and both alcohol and caffeine are contributing factors. While that’s bad to begin with, it is the last thing you want when travelling across time zones.
How to stay hydrated
You can start by limiting caffeine and avoiding alcohol, especially close to bedtime. It is also important to keep your body well hydrated by drinking water consistently before, during, and after flying.
Pro Tip: Consider electrolyte-enhanced beverages to maintain optimal hydration and support travel wellness.
Solution 4: Time Your Sleep Strategically
When flying east, travelers often struggle to fall asleep, while those flying west tend to wake up earlier than usual. This happens because the body is accustomed to a consistent sleep schedule, and crossing time zones disrupts that rhythm.
Why timing your sleep helps
Adjusting sleep timing gradually helps your internal clock sync more quickly with the new time zone, improving overall jet lag prevention.
How to time your sleep strategically
Start by shifting your sleep schedule roughly one hour closer to your destination’s time zone every day before departure. Depending on the time zone difference, this can take you anywhere from three days to a week. Upon arrival, you can take 20–30-minute naps if needed, but avoid longer naps that disrupt nighttime sleep.
Pro Tip: Use supplements like melatonin (included in FlyKitt) strategically, if required, for enhanced jet lag recovery.
Solution 5: Fuel Your Body with the Right Nutrition
An important part of jet lag prevention is helping your body manage energy levels and sleep cycles effectively, and proper nutrition is key here.
Why nutrient-rich foods work
There is a strong connection between nutrition and sleep, and it goes beyond giving up alcohol and caffeine for a while. Certain nutrients and foods that contain the amino acid tryptophan have been proven to help regulate energy and improve sleep quality.
How to fuel your body
To promote restful sleep and support circadian rhythms, eat protein-rich meals in the morning and carb-heavy meals at night. It is also strongly advised to stay away from heavy, greasy foods if you aim for optimal travel wellness.
Pro Tip: Take magnesium and B vitamins (included in FlyKitt) to boost sleep and energy regulation.
Minimize Jet Lag like a Pro
Travel fatigue and jet lag don’t have to derail your plans. By optimizing light exposure, hydration, sleep timing, and nutrition, you can significantly improve your travel wellness. While each of these expert solutions help in their own way, it is FlyKitt’s hassle-free solution that stands out by putting everything in one case. Their science-backed, easy-to-use app with personalized travel programs is trusted by travelers worldwide looking for rapid jet lag recovery.
Exclusive Offer: Get FlyKitt today and experience the difference for yourself! And make sure to use the code WELLNESS10 for 10% off your first order.
