DK's Time Zone Travel Tips
We recently took a family trip across a few time zones, and I wanted to share my secrets for reducing jet lag, managing physical and mental stress while away from home, and feeling great during and after the trip.
Before you go
Start your time zone shift with light and melatonin: I found this great app called Timeshifter, and it uses the power of well-timed light, melatonin, caffeine and naps to shift time zones more easily. It works! If you’re taking an overnight flight to Europe, it recommends wearing sunglasses at the airport to avoid light, skip the airline meal (which is usually bad anyway), and try to sleep. Even if you can’t sleep, keep the stimulation low. I listened to an audiobook with an eyemask on as soon as we took off, and I surprisingly found myself able to take a quick cat nap. (I historically cannot sleep at all on planes!)
Pack your suitcase more than 24 hours in advance: not only does this get you excited for vacation, it allows your brain time to think of those last-minute add-ins that you can’t remember when you pack right before you leave. (Guilty!)
Pack melatonin: buy liposomal melatonin in the dose of 0.3-1mg. Liposomal melatonin is suspended in fat and secreted under the tongue so that it’s more easily absorbed. If traveling east, use melatonin as soon as it gets dark outside to further convince your body that it’s later than it is.
Pack magnesium: I carry two types of magnesium on trips: mag citrate or mag oxide in case I get constipated, and magnesium glycinate for sleep and sore muscles (and without any effect on the bowel). I take the magnesium glycinate every night, and then switch to mag citrate/oxide if needed. Aim for 400-600mg.
On the journey
Hydration is the key to staying de-bloated when you travel: Drink 1 Liter water in your metal or glass water bottle on the way to the airport. Refill your water bottle at the airport and drink the 2nd Liter of water on the plane. Ask the flight attendant to refill your water bottle on the plane instead of getting a plastic cup and creating waste. Keep an eye on your urine color - it should be the color of fancy champagne. If not, drink more!
Bring healthy snacks from home, like fruit or nuts: (Or get some inspiration here!) Avoid the processed carbohydrate snacks they serve on the plane like chips, cookies and pretzels. Those will just make you more hungry and lead to overindulgence later on your trip.
Walk the airport: If you left early for your flight, you probably didn't have time to work out. If you have a travel buddy, ask her to watch your things and take a 20 minute stroll around the airport. It will be entertaining! (And a great way to stretch your legs!) If you're traveling solo, take a walk but be mindful of your neck, shoulders, and back and don't strain them with towing luggage.
Bring muscle helpers: Use a butt cushion and muscle knot reliever in the car or on the airplane. The butt cushion is a miracle worker, and the knot reliever can be placed underneath the hamstring or along the spinal muscles to keep them elongated.
Do your ABCs: To prevent blood clots and swelling, I trace the letters of the alphabet with my feet every hour or two and wear compression knee socks. The exercises flex your calf muscles and promote blood return to your heart through your veins. Plus it feels good!
Bring your herbs: I travel with Lemon Balm drops, a known anti-anxiety herb. Take a bit before you fly, and you'll feel better through security and take-off. I also love Lemon Balm tea from Traditional Medicinals. You can ask for a cup of hot water from your friendly Starbucks. I also love snacking on a bit of CBD chocolate if I’m feeling stressed (half a square of the CBN Night is enough to take the edge off).
When you arrive
Get bodywork on the first day: I have found that sometimes it takes a bit of time to “arrive” on vacation – and by arrive I mean mentally arrive. The physical body is a powerful way to impact the mental + emotional health space, which is why things like massage and acupuncture feel so relaxing. I get a massage on the first day almost every vacation.
Do some yoga in your room: nothing fancy here. Just 3 minutes of downward dogs, pigeons and spinal twists can save you.
Mix movement with rest: moving frequently is helpful on vacation, but not at the expense of rest. Some of my best trips were when I have several outings over the course of a day, mixing in rest in between (like a nice walk followed by sitting at a café). Mixing movement with rest also helps prevent overuse injuries. The most affected joints tend to be knees and ankles due to drastic changes in daily movement. (I can’t be the only person who could triple or quadruple their normal step count on vacation!)
When you get home
Keep your schedule clear: sometimes it’s tempting to roll right back into life after a vacation, but I try to keep my schedule relatively clear for at least the first 72 hours. (I still go to work, but I try to decline extra meetings or responsibilities for a few days.) I also like having at least a full day in between arrival home and restarting work so that I can get everything situated at home – like groceries, laundry and picking up all the stuff we unpacked.
Work with a craniosacral therapist within 48 hours of being home: this tip saved me on a quick trip to Japan. The timeshifting so drastically back and forth put me in a puddle upon arrival home, but CS work literally put me back together again. It’s my favorite post-vacation tip! (I see Maria Allen, LMT at Wellness Insights for craniosacral - she’s awesome!)
Invest in a lightbox: since light regulation is the most important piece of the sleep-wake cycle, using a lightbox in the later afternoon to keep yourself awake can be really helpful. Try it the next time you return from Europe. I love the one I have and use it in the winter months, too, to avoid SAD feelings. 10,000 lux is the strength you’ll want.
Enjoy your time away!