Travel & Jet Lag Routine
Jet lag happens when your internal clock is out of sync with your destination. With the right light and timing strategy, you can shift your clock faster and feel human sooner.
Step by step
Shift in advance
A few days out, nudge your bedtime toward your destination's schedule by 30–60 min per day.
Hydrate & set your watch
Skip alcohol, drink water, and mentally switch to destination time as you board.
Chase the right light
Seek or avoid bright light strategically — the direction depends on which way you flew.
Live on local time
Eat, sleep, and wake on the destination schedule immediately, even if it's hard.
Protect your sleep window
Keep the room cool and dark; use an eye mask and earplugs in unfamiliar rooms.
Why jet lag happens
Your body clock doesn't instantly reset when you land. It shifts gradually — roughly a day per time zone crossed — so until it catches up, you're sleepy and alert at the wrong times. The goal of a travel routine is to speed that shift.
Direction matters
Flying east (losing hours) means advancing your clock earlier, which is generally harder. Flying west (gaining hours) means delaying it, which most people find easier. Your light strategy flips depending on direction — get the timing right and you'll adjust noticeably faster.
Get this routine in your inbox
We'll email you this routine as a simple checklist you can follow tonight — plus tips to make it stick.