This Spring I was lucky enough to spend a few months living in Europe. I am so glad I took the risk on moving abroad for a few months – it was hands down one of the most rewarding experiences of my life.

Meanwhile, back in the US, the jet lag has been setting in – barely able to stay up past dinner, groggy afternoons, and wide awake in the early hours of the morning. 

There are a few tried and true things I focus on to combat jet lag and figured I would share them with you! They are: 

✨ SLEEP – I supplement my sleep with Best Rest Formula, which is a very gentle supplement to help put you to sleep, and keep you asleep throughout the night. The supplement contains calming herbs like passionflower, chamomile, lemon balm and hops, and only 1 mg of melatonin. When I am acclimating to a new time zone, I take 2 capsules 30-60min before bed.

✨ SUNLIGHT – I try and get direct sunlight within 30min of waking up. This direct exposure to sun (even partial sunlight) helps reset your circadian rhythm and get you adjusted to the new time zone.

✨ MOVEMENT – It doesn’t need to be intense cardio, but each day I am adjusting to a new time zone I try and get my heart rate elevated, break a sweat, and get as close as possible to 10,000 steps. Research has shown that exercising at 7 a.m. or between 1 p.m. and 4 p.m. shifts the circadian rhythm to an earlier time, while engaging in exercise between 7 p.m. and 10 p.m. pushes the body clock back.

✨ HYDRATION – Being dehydrated worsens the physical symptoms of jet lag, so being extra conscious of hydration before, during and after traveling goes a long way. I like to start really hydrating three days before a big flight, day of travel, and then three – five days after. For me this means aiming to drink half my body weight in ounces of water. 

👉🏻 I love the Time Shifter app to help prep my body in advance for new times zones (the app gives you tips about how to adjust to a new time zone in advance with when to seek sunlight, when to have caffeine, when to get exercise, etc). 

In good health!