Conquering Jet Lag: Insights from Four Elite Frequent Travelers

When I purchased my flight to Austria, I imagined jet lag wouldn't be an issue. 'A few cups of coffee will get me through,' I thought.

A week after returning, my body's internal schedule is still in disarray. I find myself waking up at 5 a.m. and ready for bed by 8:30 p.m. My usual afternoon drowsiness now hits before lunch, and midday meetings are a battle to stay awake.

Learn from my experience—jet lag can lead to mental fogginess, heightened tiredness, irritability, and even digestive troubles, all of which impair your ability to concentrate and make sound decisions.

Fortunately, seasoned travelers have found ways to travel effectively and be at their best on arrival.

To be better prepared for my future travels, I consulted experts—ranging from professional athletes to global CEOs. They shared science-backed strategies to rapidly regain top performance post-flight.

Using Light as a Defensive Strategy Against Jet Lag

Danish entrepreneur Mickey Beyer-Clausen, driving the creation of the Timeshifter app, has dedicated his career to combating jet lag effectively. Raised in a household tethered to air travel, his mother's work at Scandinavian Airlines meant life was spent in the skies.

Mickey, now in New York, realizes he's outgrown the ease of youth when it comes to adjusting across time zones.

Jet lag stems from a mismatch between your body’s internal clocks and the time zone of your environment. Research reveals that various body systems and tissues track time differently, with the brain orchestrating these rhythms.

Collaborating with circadian rhythm experts, Beyer-Clausen understands that light exposure is key in aligning the brain's central clock, ensuring it precisely synchronizes the body's various internal clocks.

Preparing for a trip to Copenhagen from New York, Beyer-Clausen gradually shifts his light exposure to mimic the destination’s morning schedule and winds down his evening preceding his journey—a practice that involves dimming lights and avoiding screens.

Preparing Your Body in Advance for a Smooth Transition Across Time Zones

Julian Hayes II, an executive coach for international travelers, emphasizes preemptively aligning your body clock with your destination.

He recommends gradually altering your sleep pattern by 30-minute intervals in the days leading up to your departure, helping your body ease into the new time zone.

A practical gauge is to allocate roughly one day per time zone crossed for full acclimatization. For instance, a journey from New York to Europe typically requires around six days for complete adjustment.

Athletic Strategy: Napping and Supplementation for Peak Performance

Miami Heat’s NBA player Kevin Love relies on brief naps commonly known as 'NBA naps' to maintain his competitive edge while traveling extensively.

His ritual includes a caffeine kick from espresso right before a short nap, enhancing wakefulness post-rest. For an added boost, he embraces cold showers to invigorate both body and mind, leveraging research-backed benefits of cold exposure.

'I only opt for ice-cold showers when I need to bolster my alertness,' Love notes, citing the positive impact on his cognitive and physical state.

Although this trifecta—caffeine, nap, and cold water—provides immediate relief, it doesn’t tackle jet lag's root causes.

The true power of Love's routine lies in his sleep-enhancing regimen: incorporating magnesium, tart cherry juice, and melatonin supplements to foster better sleep despite changed environments.

Nutritional Tips for Jet Setters to Combat Fatigue

Jenna Daou, a nutritionist for VistaJet, streamlines meal plans tailored for constant travelers to minimize disruptions.

Acknowledging the role of diet in aligning with local time, she advises low-carb breakfast for stable energy and high-carb dinners to facilitate nutrient absorption and melatonin production—tools in resetting the body's circadian clock.

Her onboard eating habits lean towards light, protein-rich foods and fruits by day, while evening relaxation features herbal tea and reading—a grounding ritual to maintain normalcy even during night flights.

'Routine consistency anchors me,' Daou shares, stressing the value of replicating calm regardless of travel conditions.