Travel bloggers and influencers give us FOMO while opening our eyes to the most photogenic places on the planet. One minute they’re posting perfectly composed pictures in the heart of Hong Kong, and a few days later they’re on a beach in Brazil. While we can’t travel with them, we can pick their brains about how to travel like them. In the quest to sleep better on the road, we asked 10 influencers to share their tips for jet lag. Here’s what we learned.
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Last three trips: France, Indonesia, Ethiopia
How often do you travel? It depends. It does seem that all we do is travel, but in reality we do stay a lot in Moscow, Russia, which is our base. Sometimes we can travel four to five times a month, sometimes it is just one trip.
Where are your favorite places to visit lately? Our top two countries we love are India and Jordan. So anytime we come to India it is always special.
Tips for beating jet lag? The first couple of days are the most important—so whenever I travel to the U.S. I try to sleep for the whole flight and then stay up late for the first two days, even though my body is collapsing at 4 already. I will not advise energy drinks, maybe only coffee and would suggest drinking a lot of water. I would take melatonin and it would help. The worst thing would be actually sleeping a lot—as it totally breaks your day and you feel weak.
Take vitamins with food. Popping a supplement on an empty stomach can upset the GI tract, causing stomach pains, nausea and even diarrhea. Not a breakfast person? Try taking your vitamins in the evening, with dinner, instead.
Last 3 trips: Chile, Israel, Mexico City
How often do you travel? I travel about 250 days a year.
Favorite places to visit lately? I always love the places where I’ve recently returned from so I am really hot on Chile, Taiwan, Israel, Grand Cayman, Ghana, Senegal, Rome and Mexico City.
Tips for beating jet lag? You lose about two liters of water on a 10 hour flight. Your oxygen is depleted, you get headaches, your sleep is interrupted, blood flow is restricted and air pressure changes make you gassy. So imagine landing in a different time zone after dealing with all that?! When I fly I drink tons of water, take vitamins, eat clean food, take plenty of Advil, walk around the aircraft every hour and stretch a lot. Most importantly when I land, I force myself onto the time zone of where I land no matter what so that I acclimate quickly.
Last three trips: Phuket, Bali, India
How often do you travel? I travel about every month.
Favorite places to visit lately? I am in Phuket in Thailand right now, and even though I have been here many times before I am still discovering new sites to visit! I got to explore Ao Phang Nga national park yesterday which I didn’t get to go in my previous visits, and it was very beautiful.
Tips for beating jet lag? If it’s a long flight, try to match your destination’s time zone while on the plane. Either hold off on sleep or sleep as soon as you get on the plane. This way you have a bigger chance of beating the jet lag on your first day! I try just to use sleeping management. I feel like supplements like sleeping pills are a bit of a drastic measure as I don’t really take medications unless necessary.
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Last three trips: South Africa, Turkey, Lebanon
How often do you travel? I am mostly traveling. I am Swiss but reside in Bangkok. In 2018, I spent less than 100 days in Bangkok, the rest of the year I was traveling. In 2018 alone I visited 22 countries, including Russia, China, Australia and places like Armenia and the Bahamas.
Favorite places to visit lately? I’ve visited Portugal a few times last year and I love it. It has a rich history and culture, friendly people, great food, and there are instagrammable opportunities on every corner. I also keep on going back to Australia, where I particularly like the wildlife. It’s a beautiful country with diverse landscapes and it feels wild, unlike many other countries that have been overly civilized and populated.
Tips for beating jet lag? I try to calculate my jet lag and schedule my flights accordingly so that it has the least possible negative impact (or I can use it for my benefit). For example, in November last year I was traveling to Miami from Bangkok, which caused a severe jet lag. However, as I’m not naturally a morning person, this lead me to enjoy the sunrises on the U.S. East Coast every morning and I went for early morning runs, which was extremely enjoyable.
I normally prefer day flights so that I arrive in the evening. I then go to bed at regular bed time, which helps to get into the new rhythm sooner. I’ve also noticed that if I’m physically active after a flight I will sleep better at night and have a lighter jet lag. The second day upon arrival is normally the worst for me. When I travel to the east I am OK with having early morning calls or meetings, but I try to avoid calls in the evening or dinner meetings.
Last 3 trips: India, Bali, USA
How often do you travel? Every month between 1 – 4 times.
Favorite places to visit lately? I’m based in Bali. It’s my favorite place to hang out, catch up with friends and get work done. I also love the Cook Islands, Tulum, and India.
Tips for beating jet lag? Set your watch to the local time of your destination and try and match your sleeping to that on the flight. I think drinking lots of water and matching your sleep to the correct times is key.
Last three trips: Washington D.C., New York City, Philadelphia
How often do you travel? I travel about half the year, mostly for work and occasionally for pleasure
Favorite places to visit lately? The Cyclades, Los Angeles, Istanbul, and Montreal are all in my rotation whether I’m after a holiday or reposting a story.
Tips for beating jet lag? Hydrate in the days leading up to the flight, pack your own low sodium plane food and wear a face mask so you have an actual shot at sleeping. I always have at least three very analogue items called “books.” I used to try to get on the local schedule in advance of travel and that has never worked for me.
Last three trips: Tampa, Florida, Butte, Montana and Disney World
How often do you travel? In a year, I’m on the road about 150 days. Last year I was on 38 flights and traveled 120,000 miles.
Favorite places to visit lately? I really love cities that aren’t considered travel destinations but should be. Dallas, Texas; Huntsville, Alabama. We have a tendency to think the most interesting experiences worth traveling for are along the coasts but that’s not true at all
Tips for beating jet lag? A few days before the flight I stay away from caffeine. Then when I’m in the new time zone I wait until I literally can’t stay awake. Then—and only then!—do I have a double espresso and it hits my system like a racing horse. And never fall asleep before bedtime in the new time zone. I really like my Calm app. They have “deep sleep” and deep relaxation meditations to listen to that help me sleep on the plane. My rule of thumb is the plane ride should be your first night’s sleep in your new destination. I also always travel with melatonin. Sleeping pills are dangerous in my opinion in that you can be totally knocked out. Melatonin just relaxes you as if you took a hot bath.
Last three trips: London, Puerto Rico, Paris
About how often do you travel? I travel out of the country nearly every month and domestically if I’m in L.A., I tend to go somewhere every weekend. I am based in Los Angeles, but for the last 8 months, I have not been in L.A. for more than 3 weeks at a time. I practically live out of my suitcase.
Favorite places to visit lately? London is always my favorite city to visit. I connect with the city so much that I feel like it’s my second home. Lagos in Portugal is definitely on my list of favorite places to visit. Lagos is a town in the southern Portugal’s Algarve region. It has some of the most beautiful coastlines and beaches I’ve ever seen. It’s like the Amalfi coast and Ibiza combined into one. It’s truly a magnificent destination.
Tips for beating jet lag? Keep moving. Do not stay in your hotel room too long. I’ve learned through all my travels that as long as I’m out and about and doing things constantly, I have no problem with jet lag and it helps the body adjust to the new clock. If there’s a steam room at the hotel you’re staying at, use it on your first day to have a good sweat. It works wonders for me. I get extremely bloated and puffy from long flights, I find that the only thing that accelerates the depuff is a nice session in the steam room. Also, if your hotel room has a black out curtain, make sure you leave it open so you don’t oversleep the next day. This is one of the best tips I give to my friends. You want the sun hitting you in the morning to wake you up so your body adjust to the new time.
I also bring Liquid IV with me. It’s loaded with essential vitamins, electrolytes, and floods your body with hydration. I take one packet on the flight, and then another one before bed on my first night in the new city. This is also helpful if you are going out drinking in the new city. Your body is usually dehydrated after flying. It’s important to make sure you refuel your body and hydrate constantly. Any “jet lag pills” on the market, none of those have worked. There is not a pill that can truly fight jet lag as everyone’s body respond to traveling differently. I run on adrenaline when I travel so I don’t usually struggle with jet lag. Someone once told me to take a nice long nap once I land, and that was probably the worst idea ever. I practically slept for 12 hours and wasted a day and a half. I believe a nap is good if you had a rough time traveling with multiple delays and connecting flights, but not when you had a smooth flight. Just go out and keep moving!
Last three trips: Tokyo, Taipei, Seoul
How often do you travel? I do not currently have a permanent residence. I have been traveling straight for the last eight months.
Favorite places to visit lately? Japan, Bali, Taiwan
Tips for beating jet lag? I try to get on the time zone to which I am traveling one day in advance. I am accustomed to very long flights, so I either try to go to sleep or face myself to stay up to get a jump start on the next time zone. I travel with general wellness supplements, but nothing specific to jet lag.
Last three trips: France, Cape Verde, Indonesia
How often do you travel? In the past I’ve traveled as much as 4 times in a week for work, but I definitely do not recommend that. I prefer to travel slowly and now limit my travels to about twice a month.
Favorite places to visit lately? I’ve found that every place I travel to brings out a different side of myself, so I’ve learned not to play favorites. I do however feel the most inspired when in Zanzibar, Senegal and Paris.
Tips for beating jet lag? Depending on how long my flight is, I try to time my sleep based on whether or not it will be nighttime when I arrive at my destination. If I’ll be arriving late at night, I try to stay up during the flight to exhaust myself so that i can easily fall asleep once I arrive. If it will be earlier in the day when I’m arriving, I try to make sure I sleep during my flight. Melatonin and coffee (green tea is great also if you don’t like coffee) are your best friends for this!
Jessica Settie Gee
Last three trips: Carmel, California, Chile, Argentina
How often do you travel? We initially traveled for 3 years, full-time. Now we’ve settled down and bought a house. We travel about once a month.
Favorite places to visit lately? Lately, we’ve visited New Zealand (my favorite place in the whole wide world!), Greece, and Bhutan.
Tips for beating jet lag? My biggest tip is to try to get acclimated as fast as possible. If you can help it, DON’T nap! You’ve got to push through and try to stay up until at least 7 p.m. when you’re in a new time zone. If you must nap, make it a quick one. Take advantage of the jet lag if you can. We try to get as much work done as possible when we’re wide awake at 3 a.m. on the other side of the world. Don’t stress. Eat healthy. Work out! Give your body the rest of the nutrients and rest it needs when it is a little shocked by jet lag. We travel with Melatonin gummies, and use those to help us fall asleep if we really need them.