Spring break and summer vacations are right around the corner. And if you’ve ever crossed time zones and found yourself groggy, sluggish, or wide awake at odd hours, then you're no stranger to jet lag. Pair that with travel fatigue—exhaustion from long flights, zero sleep, the change to your everyday routine—that's a recipe for a wasted first day of vacation. And is there anything worse?
Don't worry, I've got some tips to help with that! Here are a few natural strategies you can use to reset your body clock and boost your energy, so you feel fresh and ready to explore no matter the time difference.
How To Combat Jet Lag & Travel Fatigue Naturally
1 - Get Natural Sunlight
Sunlight is your body’s natural regulator! Expose yourself to sunshine as soon as you can upon arriving at your destination— it'll signal your internal clock to reset. Fun Fact: morning sunlight helps you wake up, while evening exposure can ease you into your new schedule.
2 - Hydrate, Hydrate, Hydrate
Have you ever been on a flight and felt as if you can't get enough water? That's because airplane cabins are notoriously dehydrating, which makes fatigue even worse. Bring a reusable water bottle to refill at the airport and drink plenty of water before, during, and after your flight. Try to avoid excessive caffeine and alcohol, since both can disrupt your sleep and dehydrate you even further. Here's my favorite water bottle to use since it clothes around the mouth piece to protect from germs when going through security and carrying around.
3 - Move Your BodyAs we like to say in our house, 'shake, rattle, and roll!' Wiggle out your arms and move those feet, because getting off a long flight and sitting endlessly can cause muscle cramping, which is no fun. Moving your body helps get circulation flowing and push out any fatigue you might be feeling. I'm not saying you need to run a 5k (unless you want to), but simply walking around the airport while you wait for your baggage, or exploring your resort upon arrival, is all you need to get those juices flowing.
4 - Get N*SYNC
(And say "Bye, Bye, Bye" to jet lag with this tip!) Travel can really mess with your eating and sleeping, especially when you're crossing time zones. For meals, try to eat at the normal times for your destination, even if that calls for some extra snacks. When it comes to sleep, be mindful of napping – some find it helpful, others really disruptive. Personally, a nap guarantees a 3 AM wake-up call, so I skip it. Everyone's different, so do what works best for you!
5 - Fuel Up
Our bodies are like finely tuned machines – they need the right fuel to perform at their best. Just like you wouldn't put regular gas in a race car, don’t fill yours with processed, high-sugar snacks. Reach for whole, protein-rich foods and pair with healthy fats to keep your energy levels steady and avoid the dreaded crash. Lean proteins, nuts, seeds, and fresh fruits and veggies are your go-to fuel—they'll keep you energized, sharp, and ready for whatever your adventure is ahead.
Wellness Travel has more recently become one of the more trendy types of travel. As more people are trying to prioritize their health on vacation, it is growing in the travel industry and we are excited for it!
At J5Travel, we know the positive impact it can have on our lives and that's why we're excited to continue to share this side of travel with you.
If you would like to start planning your version of a Wellness Travel vacation let us know by clicking the button below.