If you've been following us on socials, you would know that Vicki recently globe-trotted to beautiful Italy. While she had an amazing sun-kissed time, however, the return, which should have quickly been spent reminiscing on the time that was, instead found itself filled with random moments of fatigue, nodding off and wishing that bedtime would come around sooner.
It got her thinking. Is there a natural way to overcome fatigue and jet lag? Is there truly a way to make this sluggish and hazy period a little more bearable? And thankfully, she was met with many solutions that were as effective as they were savvy.
So, instead of reaching for an ultra-strong cup of coffee after your next global adventure, we recommend trying the following:
Reset Your Body Clock
Put simply, jet lag is your body's way of telling you that it is really confused about what time of day it is. I mean, it makes sense. One minute you're sunbathing in Italy, but the same time the following day, you're meant to be sound asleep in bed. And let's face it. Human bodies have existed much longer than air travel. We aren't naturally meant to travel from time zone to time zone, and this can confuse us... a lot.
But you can retrain your brain to understand what time of the day it is, rather than waiting for it to adjust.
Start in the morning. Spend time in the sun and let the morning sunlight wrap itself around you. Your body's circadian rhythm will naturally align this sensation with waking you up, helping you feel a burst of energy and life. If time permits, also take yourself on a stroll outdoors. Our bodies are programmed to work with sunlight. Taking yourself on a stroll allows you to remind your body that it's daytime, even if back in your holiday destination, it is, in fact, sundown.
Finally, and most importantly, avoid long naps. Your body may need a snooze to re-adjust, but keep it to 20-30 minutes to prevent it from revitalising you too much. That short burst of energy can carry you through the rest of your day, so you can have a fulfilling sleep when evening comes. Try to avoid napping after 3 pm as well, as this can confuse your mind when bedtime arrives.
Rehydrate Deeply
Flights are notorious for causing dehydration! This can mess with your body clock in more ways than you know, leading to that lingering and annoying post-holiday fatigue. But a little water can go a long way in replenishing energy and boosting your mood as you try to overcome the jetlag slump. Plus, a few small changes to your water can make your recovery more fulfilling.
For starters, drinking electrolyte-heavy water, like coconut water, can add that extra energy you need without a caffeine crash. Alternatively, you can add a pinch of sea salt or lemon to normal water for a similar effect.
We also recommend avoiding caffeine until your sleep normalises. We know! It's SO tempting to reach for that cup of coffee. But your caffeine crash will impact your sleeping pattern. This will only take longer for you to recover in the long run.
Prioritise Sleep Recovery
It's not always as easy as putting your head down and counting sheep when the time comes to sleep. Even if you're tired, your body clock can prevent you from catching those z's you've been thinking about. If you find that falling asleep is just as hard as staying awake, adding sleep recovery steps into your routine can really help you reset.
Try taking some low-dose melatonin (0.5 mg - 3mg) before bed for a few nights. You can also take a warm shower before bed, practice yoga and ensure that your room is set to the perfect temperature, 17–19 °C, to fall into a deep, recovery-intensive sleep.
Also, stay off phones before bed. Swap them for a book or even an audio meditation. Staying away from screens prevents your body from being tricked into thinking it's daytime, which can harm your sleeping pattern.
Eat For Realignment
Food, as we always tell you, is the cornerstone of a healthier and happier self. So, it's no surprise that food is also your healer when it comes to jet lag. After travel, be sure to eat anti-inflammatory meals, proteins, greens and healthy fats. Try to avoid heavy carbs, especially late in the day, as this can confuse your circadian rhythm. If you do get hungry at strange times, try something light, like a piece of fruit or a handful of your favourite nuts.
We recommend trying to time your meals with standard meal times. Even if you're not hungry in the morning, make time for breakfast. This will guarantee that you set yourself up for a day grounded in healthy patterns. Eating the right meals at the right time of day can also ensure that you receive the energy and nutrients you need to fuel your spirits into the evening.
Don't forget that the Jomeis Fine Foods range is also anti-inflammatory. A drink of a Nutritional Latte or indulgence in Sweet Balsamic Reduction a day can transform your recovery and help your body naturally cleanse itself from any post-holiday blues.
Remember To Listen To Your Body
Healing from jet lag takes time. While there are many strategies to make your recovery easier, sometimes rest is really just what you need. Try not to go straight back into work and routine. This can only enhance how fatigued and out of whack you feel! Also, remember that jetlag sometimes takes days to appear. Just because you feel fine upon your return doesn't mean that you're ready to begin taking on the world again. Slow and steady wins the race and will guarantee you feel your brightest self as quickly as possible.
