Getting over jet lag (according to science)

I have to admit, in my early days of hopping time zones, I really struggled with brutal jet lag after long flights. I truly love crossing continents to arrive at new, exciting destinations, but that post-flight exhaustion was truly annoying!

And that's not exactly the adventurous vibe I was going for.

So, after one too many groggy, zombie-like trips, I decided enough was enough. I didn't want jet lag to stop me from fully enjoying my nomadic lifestyle.

So, I decided to heavily research the science behind jet lag and techniques to fight it. And after reading a few (maybe too many) articles about it, I uncovered some pro jet lag-fighting tips that have been total game-changers for me and that I wanted to share with you all.

Hopefully, they will get you more prepared for your next long-haul flight.

• Gradually slide your bedtime. Your body has an internal clock called "circadian rhythm" that gets thrown off by travel. Shifting your bedtime 15 minutes earlier/later for a few pre-travel days helps gently transition your body clock so jet lag doesn't hit you as hard when you land.
• Hydrate like you're at a frat party. Dehydration makes jet lag way worse by causing fatigue, headaches, and irritability. Dry airplane air dehydrates you, so drinking plenty of water is key. Avoid alcohol and caffeine, which dehydrate you even more and disrupt sleep quality!
• Soak up early AM sunlight. Light is a main influence on your internal clock by impacting melatonin production. Getting morning sunlight helps align your body to the new time zone. Avoid light at night when possible to avoid confusing your body clock.
• Consider low-dose melatonin. Melatonin helps regulate sleep cycles and can help shift your body's internal clock. Ask your doctor about taking 1-3 mg before bed to potentially fall asleep faster and adjust to the new timezone.
• Prioritize rest and recovery. Jet lag takes a toll mentally and physically, so give yourself downtime to recover. Budget relaxing activities, use sleep tools like eye masks (here's mine), take short 20-30 min power naps, and call it an early bedtime. Also, avoid too much activity/stress initially!

With some planning ahead and self-care when you land, you can minimize the jet lag beast and get back to adventuring in no time.

I hope these tips were helpful and that your calendar is already packed with some truly amazing trips!

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Written by Luca Mussari

Digital nomad and co-founder of Freaking Nomads. After leaving a corporate job in London, I co-created Freaking Nomads to inspire others to embrace remote work and find happiness wherever they go.

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