Travel Tips to Reduce Jet Lag

Jet lag can turn an exciting trip into a groggy blur. Crossing time zones disrupts your body’s internal clock, but with a few smart strategies, you can minimise the impact and enjoy your travels fully.

1. Adjust Your Sleep Schedule Early
   Start shifting your bedtime 4–6 days before your trip, about an hour each day. Heading east? Go to bed earlier. Heading west? Stay up later. This gradual adjustment makes the transition smoother.

2. Skip the Alcohol
   Avoid alcohol for at least 24 hours before and after your flight. During the flight, that complimentary glass of wine might seem tempting, but alcohol disrupts sleep and causes dehydration, two things you don’t want when adjusting to a new time zone.

3. Try Strategic Fasting
   Research suggests that timing your meals can help reset your body clock. Consider fasting during your flight and enjoying a hearty breakfast when you land to signal “morning” to your system. If you’re on an overnight flight, skip the heavy dinner right before sleeping; it can interfere with your ability to fall asleep and leave you feeling sluggish when you arrive.

4. Ignore the Clock Back Home
   Resist the urge to check what time it is back home. Mentally committing to your destination’s time zone helps your body adapt faster.

5. Get Sunlight and Light Exercise
   On your first day, get outside! A walk in the park or light exercise in natural sunlight helps reset your circadian rhythm and boosts energy.

6. Know Your Direction
   Eastward trips are usually harder because you’re shortening your day, so prioritise early bedtimes and morning light. Westward trips lengthen your day, so stay up later and seek evening light.

Beating Jet Lag Naturally – Where Urban Spa Comes In

Jet lag doesn’t have to derail your adventure. Combine smart planning with Urban Spa’s travel essentials, and you’ll be ready to hit the ground running.

• Your Jet Lag Secret Weapon – The Lovely Lavender Eye Pillow
  Light exposure is a major factor in resetting your body clock. The Lovely Lavender Eye Pillow blocks out unwanted light and surrounds you with a calming lavender aroma, helping you relax and fall asleep faster—especially crucial for eastward flights or bright hotel rooms.
• Stay Organised, Stay Calm – The Travel Kit
  When you’re tired and adjusting to a new time zone, the last thing you want is to rummage through your bag for toiletries. Urban Spa’s Travel Kit keeps everything neat and accessible, so you can freshen up quickly and hit the road feeling comfortable.
• All Your Makeup Brushes in One Place – The Beautiful Brush Kit
  Looking put-together can boost your mood when jet lag hits. This kit has every brush you need for a flawless look, all in one compact set, perfect for hotel rooms or airport touch-ups.

With a little planning and the right essentials, you can turn time zone changes into a smooth transition. From adjusting your sleep schedule to packing Urban Spa’s travel must-haves, these simple steps help you stay refreshed and ready for adventure, no matter which direction you’re flying.

About the Author: Urban Spa

Urban Spa creates high-performing, sustainable beauty and haircare tools designed to reduce plastic and elevate everyday rituals. Rooted in integrity and innovation, the brand empowers conscious choices for healthier people, better beauty, and a more sustainable future.