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Jet Lag: Conquer Timezones & Feel Your Best

Updated: Feb 4


A blog post cover image that reads Jet Lag: Conquer timezones and feel your best. Does jet lag throw you off your health and fitness goals? Discover science based strategies to stay energised, recover faster and keep your health and fitness routine on track with Pinnacle Strength Lab in Medstead, Hampshire.

Jet lag. It’s the bane of many travellers, disrupting routines and leaving you groggy just when you want to feel your best. I recently returned from an incredible road trip through Canada to celebrate my 40th birthday, taking in the breathtaking landscapes of Whistler, Banff, Vancouver, and Victoria Island. The trip was unforgettable, but with long-haul flights across multiple time zones, jet lag was inevitable.


Thankfully, by following the strategies I share in this article, I was able to limit its impact and make the most of my time exploring.


Many of my clients travel frequently for work and often struggle with jet lag, which can disrupt sleep, slow recovery, and sap motivation to stick to their training programmes.


Sharing strategies like these can make all the difference in helping them stay on track, even when their schedule takes them across time zones.”I didn’t need melatonin (which can be tricky to get hold of in the UK) but I made use of other practical, science-backed methods. Along the way, I learned what worked best and how to adapt for different schedules. Here’s everything you need to know about managing jet lag - and some of my personal insights from Canada - to help you stay energised and ready for whatever adventure lies ahead.


A banner image that introduces six strategies for ensuring jet lag doesn’t impact your health and fitness goals.

1. Gradual Sleep Adjustments Before Travel


Shifting your sleep schedule a few days before departure can reduce the shock to your internal clock. For my trip to Canada, I started going to bed a little later each night during the week leading up to my flight. By the time I landed, I was already closer to the local time zone, which made adjusting far easier.





2. Hydration and Meal Timing


Staying hydrated is essential when flying, as dehydration can worsen jet lag symptoms. I made sure to drink plenty of water throughout my flight, avoiding caffeine. I also started eating meals in line with Canada’s time zone as soon as I boarded the plane. By the time I arrived, my body was better aligned with the local schedule.


Food & Hydration Options

Hydration is extremely important when flying, drink 500ml of purified filtered water with electrolytes or a pinch of salt added, every hour of flight time. Food is in much the same idea as the supplements where different foods have effects on your neurotransmitters.


AM

  • Red meat as it is high in tyrosine to help promote dopamine release

  • Eggs for the same reason in that they help raise dopamine

  • Although an extravagant option, caviar is known for promoting acetylcholine release so would be of benefit here

PM

  • Rice & beans to promote tranquillity and enhance serotonin release

  • Blue fish (E.g. Mackerel) for its ability to raise GABA

  • Sweet potato is known to boost serotonin levels




3. Exposure to Natural Light


Your body clock relies heavily on light cues, so exposure to bright, natural light at the right times can help reset your circadian rhythm. When I landed in Canada, I made it a priority to spend time outdoors early each morning, soaking up that daylight. It helped me feel more alert during the day and sleep more soundly at night.





4. Use of Caffeine Strategically


Caffeine can help combat mid-afternoon slumps, but timing is everything. On my trip, I made sure to have a coffee only in the morning to keep my energy levels steady without impacting my sleep later. By sticking to this approach, I avoided the dreaded cycle of over-caffeination and sleepless nights.




5. USE TRAINING TO RESET YOUR CIRCADIAN RHYTHM


Getting a workout in your new AM time will help reset your circadian rhythm to the new time zone. If you are travelling a great distance you are likely to have been sedentary for quite some time, alongside dehydration due to the travel time - one hour on a plane equates to a half litre fluid loss.


These factors increase the risk of injury with heavy weights so ease into it. I would add electrolytes or Nutridyne’s Hydrate to fluids to support hydration.




6. USing melatonin to manage jet lag


While I didn’t use melatonin on my recent trip to Canada, it can be a great option for many travellers, studies show that it can be a highly effective tool for managing jet lag.


Melatonin is a hormone naturally produced by the body to regulate sleep-wake cycles. Taking a melatonin supplement can help reset your circadian rhythm, especially when travelling across multiple time zones.


The key is to plan ahead and use it strategically based on your travel direction and schedule. If you’re considering melatonin, it’s worth doing some research or consulting with a healthcare professional to ensure it’s the right choice for you.


  • When Travelling East: Take melatonin in the evening at your destination’s local time. This helps your body adjust to an earlier bedtime, advancing your internal clock.


  • When Travelling West: Take melatonin in the morning at your destination to delay your internal clock, making it easier to stay awake later.


  • Dosage & Timing: A typical effective dose ranges from 2-5 mg, taken about 30 minutes before your desired sleep time. Larger doses (up to 5 mg) can speed up the process, but starting low is often recommended. Start taking melatonin a few days before your trip to begin aligning your sleep schedule with your destination.


  • Potential Side Effects: Melatonin is generally considered safe when used occasionally, but it’s important to be aware of potential side effects and interactions. Some people can experience side effects like headaches, nausea or dizziness so it’s worth trying it out ahead of your next planned trip to see how it works for you.


  • Interactions: Melatonin can interact with certain medications, such as blood pressure drugs, anticoagulants, and SSRIs so you should consult with your GP before taking melatonin if you are taking any of these. Pregnant or breastfeeding individuals, as well as those with medical conditions like epilepsy or autoimmune diseases, should avoid melatonin unless advised otherwise by a healthcare provider.




7. Consider coq10 supplements if you’re a frequent flyer


More research is needed to fully understand CoQ10’s effects but studies so far suggest that it may offer benefits for frequent flyers by potentially enhancing energy levels and reducing oxidative stress. As a compound involved in cellular energy production, CoQ10 could help combat fatigue associated with long flights. The recommended dose is 50ml for every hour of flight time.




What Worked FOR ME


These strategies worked incredibly well for me on my trip to Canada, limiting the impact of jet lag and letting me fully enjoy every moment. While I didn’t use melatonin, which can be helpful for many, I found that the combination of sleep adjustments, hydration, and light exposure was enough to reset my internal clock.



Sources

The science of jet lag... and how best to beat it - BBC https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

The prevention and treatment of jet lag: It's been ignored, but much ... https://pmc.ncbi.nlm.nih.gov/articles/PMC1125170/

Jet Lag: Navigating the Symptoms, Causes, & Prevention https://www.sleepfoundation.org/travel-and-sleep/jet-lag

Melatonin for the prevention and treatment of jet lag - PubMed Central https://pmc.ncbi.nlm.nih.gov/articles/PMC8958662/

9 Benefits and Side Effects of Coenzyme Q10 (COQ10) - Healthline https://www.healthline.com/nutrition/coenzyme-q10



ABOUT THE AUTHOR

James Stoddart-Burrows MSc MA CSCS PICP

James holds an MSc and Masters in Sports Science; he is a Certified Strength and Conditioning Specialist (CSCS) and a Poliquin International Certification Program (PICP) coach. James brings over two decades of experience in personal training and strength coaching. Having trained NFL players, elite athletes, and high-profile professionals at some of the world’s top-tier facilities, James combines exceptional expertise with a passion for helping clients achieve transformative results. Now, he brings the same premium service to his home town with Pinnacle Strength Lab, a private gym and personal training facility based in Medstead, near Alton, Hampshire. James specialises in sustainable fat loss, strength building, injury rehabilitation and strength and conditioning for athletic performance, offering bespoke coaching tailored to every client’s goals.

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