A Slow Traveler’s Guide to Restorative Travel
Ever wonder how to avoid jet lag? All in all, jet lag can be one of the most disruptive parts of long-distance travel. If you’re highly sensitive or neurodivergent, sudden time zone shifts can feel especially exhausting. After loosing days of our trip to recovery time, I started researching a more proactive approach. Overall, learning how to avoid jet lag is key to arriving at your destination feeling refreshed and ready to explore at your own pace.
In this guide, I’ll share gentle, practical ways to minimize jet lag, protect your energy, and maintain your rhythm while traveling.
1. Hydration: Your First Defense in How to Avoid Jet Lag
Firstly, staying hydrated is essential for how to avoid jet lag. Airplane cabins are extremely dry, which can lead to dehydration, headaches, and fatigue. Drink at least 16–20 ounces of water per hour during your flight. Electrolytes help replenish lost minerals. I use Seeking Health‘s Unflavored Electrolyte mix exclusively. They are one of the only product’s on the market that don’t add sugar or some other type of sweetener. Specifically formulated by Dr. Ben Lynch, a naturopath who wrote Dirty Genes, this mix has the perfect balance of all nutrients to optimize muscle function. Use this link for $10 off your first order of $20 or more.
Pro Tip: Smear a little olive oil or sesame oil inside your nostrils to prevent dryness from the cabin air. It’s a small but effective trick! Learn more in my blog about How to Not Get Sick on a Plane.
2. Sync Your Meals with Your Destination for How to Avoid Jet Lag
Your body’s internal clock is influenced by when you eat. Consequently, to adjust quickly, start eating meals on the new time zone’s schedule as soon as you board the plane—even if you’re not hungry. This helps your body reset faster and prevents sluggishness upon arrival.
If you usually skip breakfast, consider eating a protein-rich meal in the morning of your destination’s time zone. Protein (20–30g) supports energy regulation and helps your body transition smoothly.
3. Use Natural Light to Reset Your Clock
Light exposure is one of the most powerful tools for avoiding jet lag. Upon arrival, spend time outside in natural light—especially in the morning. Blue light exposure during the day helps your body adjust, while dimming bright lights and using red light at night supports restful sleep.
4. Sleep Strategically on the Plane for How to Avoid Jet Lag
If your arrival time aligns with evening, try to stay awake during the flight and sleep when you land. If you arrive in the morning, sleep as much as possible on the plane.
Use a sleep mask, noise-canceling headphones, and a travel pillow to create a cozy sleep setup. If you’re sensitive to airplane noise, try pink noise or brain.fm tracks to drown out disturbances. I also take the blanket they give you in-flight, tie a knot on opposite corners to make the longest loop possible, then drape that over the tray table, then closing the tray table upright, to make a hammock for my feet. This can be so nice to give your body a new position to try to transition into sleep, especially on flights more than eight hours.
5. Move Gently During Your Flight
Sitting for long periods can make jet lag worse. Keep your circulation flowing by stretching in your seat, walking around every hour, or wearing compression socks to reduce swelling and fatigue. I love my Comrad compression socks.
If you have a layover, use the time to do some light movement—gentle yoga, squats, or even a short walk can help prevent stiffness and brain fog.
6. Use Cold Therapy to Wake Up Your System
Cold exposure helps reset your nervous system and fight jet lag fatigue. Upon arrival, take a cool shower, splash cold water on your face, or step outside in cool air. This helps regulate your body’s temperature and improves alertness.
If possible once you land, visit a sauna or spa for contrast therapy—alternating between hot and cold temperatures can speed up recovery from travel stress.
7. Support Your Body with Supplements
Certain supplements can help your body adjust more smoothly:
- Melatonin (0.5–1 mg) before bedtime in your new time zone
- Magnesium for relaxation and muscle recovery
- Curcumin (Turmeric) to reduce inflammation from travel
- NAD+ or NMN for cellular repair and energy levels
- Glutathione or Vitamin C for antioxidant support
8. Grounding: Connect with the Earth
After a long flight, grounding can help recalibrate your system. Walk barefoot on grass, sand, or soil for 10–20 minutes to absorb the Earth’s electrons, which can reduce inflammation and promote relaxation. If you’re sensitive to electromagnetic fields (EMFs), grounding after flying can help offset exposure to in-flight radiation.
Another little-known hack is electro-magnetic therapy. I have two small magnets from BioMagScience. With the green side facing my skin, I add bandaids in an X formation, having them on for 30 minutes, up to 3x’s per day for 3 days. This recalibrates your electromagnetic field to be back in tune with the earths.
9. Adjust Your Stimulant Intake
Caffeine and alcohol can make jet lag worse by disrupting sleep and hydration levels. If you need a boost, opt for matcha or a low-dose adaptogen like Rhodiola instead of coffee.
Avoid alcohol during and after your flight—it dehydrates you and interferes with your body’s natural rhythms.
10. Sleep in a Cool, Dark, and Quiet Space
Your sleep environment plays a huge role in how quickly you adjust to a new time zone. Optimize your hotel or Airbnb for deep rest by:
- Keeping the room cool (60–64°F or 16–18°C)
- Using blackout curtains or a sleep mask
- Wearing earplugs or using a white noise app
- Unplugging unnecessary electronics
- Adding a lavender essential oil mist to your pillow
If your accommodation is noisy, try soft wraparound headphones with a sleep soundtrack.
Final Thoughts: Slow Travel Helps Beat Jet Lag
When you travel at a slower pace, your body has more time to adjust naturally. Give yourself an extra day or two to settle in before diving into activities. Gentle movement, proper hydration, and mindful light exposure can make all the difference.
By implementing these simple strategies, you can avoid jet lag and arrive at your destination feeling grounded, clear-headed, and ready to enjoy your slow travel experience.
Do you have a favorite jet lag hack? Share it in the comments below!
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