Post Flight Routines

Have a trip coming up soon and want to beat the jet lag?

Here are my top tips and things I focus on after a long-haul flight!

I recently came home from Germany, and I was awake for 24 hours of travel. Now that I’m back home and on day 1 of “recovery”, I thought I’d share things I implement on either end of my trip to help me settle back into routine and feel normal again.

• SLEEP

  I know falling asleep can be difficult after the time-zone change, and ways I like to ensure a good nights rest are:

• Sticking with my usual bedtime, if not earlier.

• Cutting down on screen time and reading before I fall asleep.

• Using a magnesium supplement and if needed, a small dose of melatonin ( I love the magnesium supplement by JS Health. Also if you need extra support the brand Beam has a sleep cocoa that is incredible)

• Legs up on the wall 10 minutes before bed- this helps switch up the blood flow after travel, reducing inflammation and calming the nervous system. I swear by this in my routine!

• MOVEMENT

  Getting in your daily steps, fresh air, and sunshine will work wonders for resetting your bodies clock and also energizing you when fighting jet lag. It’s tempting to take a nap or give into the tiredness, but I like to try to stay awake as I normally would, and sometimes movement gives me just the boost I need.

• Getting in a workout pre/post flight always feels incredible. Loosening up stiff joints and stretching tight muscles- while also boosting your endorphins and getting the energy flowing.

• NUTRITION + HYDRATION

  Really focusing in on whole foods and nutrient dense options. Even though I don’t eat the plane food, my travel day nutrition is always a bit more snack focused/different than my usual, so getting back to really focusing on the foods that make me feel my best and also support my digestion after a flight is key. I stick to smoothies, salads, veggie bowls. Keeping things easily digestable and focused on protein and a variety of plants.

• Keeping your hydration up with water with lemon and adding in electrolytes to your water is also key to lowering the inflammation and puffiness you can feel post-flight. Here’s my favorite electrolyte powder- which are easy to travel with as well.

• Meal timing is also important. The first few days you may find yourself getting hungry at strange hours, but if you can eat at the times you usually do it can help reset your digestion to the time zone you’re in.

• Using caffeine via coffee or matcha is helpful to beat the random waves of tiredness, but I try not to overdo it or consume caffeine later than 2 or 3pm to ensure I can actually fall asleep when I’m supposed to.

• Don’t overthink it

  It’s so easy to look at the time where you just were and focus in on what time your body thinks it is, but I find just forgetting about it and focusing in on what time it is where I currently am helps- as odd as it may sound. I think focusing in or saying “I’m going to be so jet lagged” actually makes it worse, so as much as I can, I just ignore it and going about the day as usual. I find this helps me so much.

I hope these little tips and tricks help you out on your next travels!