Getting over jet lags (according to science)


Hey nomads,

Luca here, checking in from gorgeous Puerto Escondido (Mexico 🇲🇽) a week after a long-haul flight from Europe.

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.

  1. 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.
  2. 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!
  3. 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.
  4. 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.
  5. 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 for 2024!

Happy traveling! 💪

Luca

P.S. What are your best tips to beat jet lag? Share your best tips by hitting the reply button to this email!

The Latest Articles from the FN Website

Digital Nomad in Lanzarote – The Ultimate Guide
Explore our comprehensive Digital Nomad Guide to Lanzarote for insights on local culture, best work spots, van life, and visa requirements.
Freaking NomadsIrene Lidia Wang
8 Best Small and Compact Cameras for Travel
Explore the top small and portable cameras for travel. Compare the best small cameras to capture your nomad adventures with ease and quality.
Freaking NomadsLuca Mussari
Dubai Remote Work Visa - UAE Digital Nomad Visa
The United Arab Emirates is one of a few countries in the Middle East offering a designated visa for digital nomads and remote workers. Learn more in our guide.
Freaking NomadsInna Karmolit

🧑‍💻 #nomadstory of the Week

Nomad story of the week
@nomadic.stork: “You’ve got to check out Bansko in Bulgaria 🇧🇬 It’s like this hidden gem in the Pirin Mountains, perfect for us digital nomads! First off, the coworking spaces in Bansko are awesome. Fast Wi-Fi everywhere, which is a lifesaver. And it’s a very affordable destination, too. You get this great quality of life without burning a hole in your pocket 💸 The community vibe is what really got me, though. So many like-minded people from all over the world, all in one place. It’s super easy to make connections and friends 😄 And the outdoors are also just incredible ⛰️ Whether it’s summer or winter, there’s always something to do. Hiking, skiing, you name it. Seriously, imagine opening up your laptop and you’ve got these stunning mountain peaks right in front of you. You should totally give it a shot!”

✨ #nomadquote of the Week

"Investment in travel is an investment in yourself." – Matthew Karsten

🔥 Our Nomad Resource of the Week

Noad Exchange

Noad offers digital nomads and remote workers a rent-free home-sharing community. As a member, you can stay in work-ready homes around the world for $0 a night - saving up to 95% compared to vacation rentals. It's a membership-based network that allows you to earn credits by hosting fellow members while you’re away, which you can then use to book nights in available properties across the network (over 100 destinations in 35+ countries to date). Every Noad home is reviewed to provide fast Wi-Fi, dedicated workspaces, and a complete living setup so you can simply plug and play. You only pay an annual membership fee, starting from $195. Noad members form a trusted, vetted community of like-minded remote workers, so you know your home will be well taken care of.

If you're interested in joining Noad, you'll need to provide details about yourself and your home to get approved into this home-sharing community. And you don't need to host before cashing in $0/night rentals! Memberships start with at least 5 credits, so you can start booking stays immediately.

🎁 SPECIAL OFFER: Use the invite code "FREAKINGNOMADS10" to get 10% off your membership + 3 free bonus Credits worth $381 in additional workation nights!

Get Special Discount

👉 If you want more digital nomad resources, check them all on our website 📚

This newsletter includes affiliate links, and we may earn a commission from purchases made. As we are mostly funded by you as our readers, we strive to endorse only products and services we truly believe in and think would be useful to you 🙌

🎟️
Want to sponsor your brand or service in our FN Community Newsletter? → Write to us here

Comments ()

Previous issues