How to Recover from Holiday Travel Jet Lag Before the New Year
Let me start with this: jet lag is not just a mild inconvenience. It’s a full-on assault on your body’s internal clock. After the whirlwind of holiday travel, your sleep schedule is likely as jumbled as the leftover gift wrap on your living room floor. The good news? You can reset your body and feel like yourself again before the New Year hits—without spending all of January playing catch-up.
Here’s the thing about jet lag: it’s not just about feeling tired. When your circadian rhythm is thrown off, your body struggles to perform even its most basic functions. Hormones get out of sync, digestion feels off, and even your mood takes a hit.
But you’re not powerless. With a few intentional steps, you can recover faster and head into the New Year refreshed and ready to go. Let’s break it down.
1. Start Resetting Before You Travel
The easiest way to recover from jet lag is to prevent it in the first place. I know, easier said than done when you’re juggling holiday plans, but hear me out.
- If you’re traveling east, start going to bed an hour earlier each night for a few days before you leave.
- If you’re traveling west, stay up a little later each night.
This gradual shift helps your internal clock ease into the new time zone before you even step off the plane.
2. Make Light Your Secret Weapon
Light exposure is the most powerful tool for resetting your circadian rhythm. Why? Because sunlight directly influences your body’s internal clock, signaling when it’s time to be awake and when it’s time to wind down.
- Morning Light: If you’ve traveled east, get outside in the morning as soon as the sun comes up. Even 15 minutes of sunlight can help anchor your body to the new time zone.
- Evening Light: If you’ve traveled west, prioritize getting light exposure in the evening to delay your natural bedtime.
Remember, direct sunlight is the goal—no sunglasses, no windows in between. If natural light isn’t an option, a light therapy box can be a great substitute.
3. Keep Sleep Sacred
I get it. Holiday travel means late nights with family, indulgent meals, and maybe one too many cocktails. But if you want to recover quickly, you’ve got to prioritize your sleep.
Stick to your destination’s bedtime as soon as you arrive, even if it means forcing yourself to stay awake a little longer or waking up earlier than you’d like.
Avoid caffeine and alcohol during your flight—they wreak havoc on your ability to sleep.
Use an eye mask and earplugs to block out distractions, especially if you’re on a red-eye.
4. Don’t Overdo It on Day One
It’s tempting to hit the ground running as soon as you land, especially if you’re squeezing in family visits or sightseeing. But overloading your body with physical or mental stress when it’s already out of sync is a recipe for burnout.
- Take it slow on your first day.
- Hydrate like your life depends on it—because, honestly, it does.
- Stick to light meals to avoid overloading your digestion, which is also adjusting to the new time zone.
5. Use Supplements Wisely
Supplements can be your ally when it comes to recovering from jet lag, but only if you use them correctly.
- Sleep Remedy: I developed this to help your brain naturally ease into sleep. It’s not about knocking you out; it’s about supporting your body’s natural sleep architecture.
- Melatonin: A small dose (0.5-1 mg) about 30 minutes before your new bedtime can help your body adjust. Just don’t overdo it—more is not better here.
- Magnesium: This mineral can help relax your body and improve sleep quality.
6. Stay Consistent Once You’re Home
When the holidays are over and you’re back in your own bed, consistency is your best friend.
- Go to bed and wake up at the same time every day, even on weekends.
- Avoid screens for at least an hour before bed to let your brain wind down.
- Keep your bedroom cool, dark, and quiet—a sleep sanctuary.
7. Be Patient with Yourself
Jet lag recovery isn’t instant, and that’s okay. It typically takes about one day for every time zone you’ve crossed to fully adjust. During this time, focus on small, intentional actions to support your body.
Stay hydrated—dehydration worsens jet lag symptoms like fatigue and brain fog. Pair this with nutrient-dense meals that are easy to digest, like lean proteins and vegetables. Gentle movement, such as walking or light stretching, can also help reduce stiffness and encourage recovery.
Reset Your Body, Reclaim Your Energy, and Conquer the New Year with Sleep Remedy
Jet lag doesn’t have to derail your health or leave you feeling foggy as the New Year approaches. With a little intention and effort, you can reset your body and reclaim your energy.
If you’re looking for extra support during this transition, Sleep Remedy is your perfect travel companion. Designed to work with your body’s natural sleep processes, it helps smooth the adjustment to new time zones, improve sleep quality, and minimize those groggy mornings. Whether you need to fall asleep faster or wake up feeling refreshed, Sleep Remedy can make the difference.
Start the New Year feeling well-rested and ready to take on your goals. Because when your sleep thrives, so does every other part of your life.
Here’s to better sleep and better living in 2024.
– Kirk Parsley, M.D.
Sleep Remedy
CAPSULES
Doc Parsley’s Sleep Remedy is a natural sleep aid, formulated with a blend of calming nutrients to help you fall asleep faster and improve your sleep quality. Doctor-developed and recommended, it’s non-habit forming and safe for daily use.