Traveling across time zones sounds exciting – until your body starts resisting reality.
How to stay healthy while traveling?
Jet lag can turn your dream trip into a dazed fog of fatigue, irritability, and brain fog.
As someone who has traveled all over the world, I’ve learned that staying healthy on the road means more than hoping for the best.
It’s about being intentional and syncing your biology with your journey.
Here’s how I manage jet lag naturally and share my best tips on how to stay healthy while traveling long distances like Thailand to the USA.
Understanding Jet Lag
Jet lag happens when your circadian rhythm (your body’s internal clock) falls out of sync with the new time zone. Your body thinks it’s one time, but your destination demands another.
The result?
Sleep troubles, digestive issues, low energy, and mood swings.
The key to overcoming jet lag?
Support your body as it transitions. Don’t fight it. Flow with it.
Jet lag severity depends on how many time zones you cross, the direction of travel, your current health, and how well you prep beforehand. Westward travel is generally easier than eastward, but it still throws off your rhythms if you’re not proactive.
Source – Mayo Clinic on Jet Lag
Why It’s Hard to Stay Healthy While Traveling
Traveling challenges your immune system, disrupts your sleep cycle, and throws off your daily routine. But learning how to stay healthy while traveling can make every journey more enjoyable and sustainable.
Natural Jet Lag Remedies That Actually Work
1. Melatonin Microdosing
Melatonin helps regulate sleep-wake cycles. A small dose taken close to bedtime at your destination helps your body get the memo: “It’s time to sleep now.” I usually take it on the first night or two in the new location. Stick to low doses (like 0.3-1mg) to avoid grogginess and help nudge your internal clock gently.
For more on natural sleep strategies, check out my blog post: How to Wake Up Energized Every Morning
2. Mastering Light Exposure
Sunlight is nature’s circadian reset button. I plan for walks or meals outside soon after arrival. Morning sun helps your body know it’s time to be awake – even if you feel like a zombie.
If you’re arriving in the evening, avoid bright lights and especially blue light from screens. Blue-blocking glasses help if you need to use devices. Think of light as a tool – not just for vision, but for regulating energy and alertness.
3. Hydration is Non-Negotiable
Planes are dehydrating. I drink water before flying, sip water throughout, and add electrolytes if I feel sluggish.
Many people rely on alcohol or coffee in-flight, which dehydrates and disrupts your ability to sleep or reset. Instead, I bring and refill my water bottle. Coconut water or mineral-rich drinks also help post-flight recovery.
4. Eat Light, Eat Right
I skip sugary and overly processed airplane snacks and stick to whole foods when I can. Intermittent fasting or time-restricted eating during travel helps reset your internal clock. Aligning meal times with your destination is surprisingly effective.
Even better?
Fast for the duration of the flight and eat your first big meal at the new destination during daylight hours. This signals your digestive system to shift time zones.
5. Caffeine Timing
Caffeine can be your ally or your worst enemy. I avoid it for at least 8 hours before my target sleep time and only use it strategically for energy boosts when I need to stay alert.
Green tea or matcha are great alternatives if you want a lighter energy lift. I avoid strong coffee until I know I’m on the right schedule and won’t risk being wired when I need rest.
Source – Sleep Foundation on Caffeine and Sleep
More tips: Sleep Technology: A Biohacker’s Guide to Energy Optimization
6. Move Your Body
Simple stretches, mobility flows, or walking stimulates circulation and alertness. Even in the airport, I’ll pace instead of sitting through a layover.
Compression socks, ankle rolls, and shoulder mobility exercises help avoid stiffness. Once I arrive, I do a short bodyweight workout or go for a walk to get my blood moving.
Source – CDC Travel Tips on Blood Flow and Movement
7. Breathwork + Meditation
When sleep isn’t happening, I don’t force it. I use breathwork techniques to calm my nervous system and go into a meditative state. It helps my body rest deeply even without full sleep.
Coherence breathing (inhale 5, exhale 5) or extended exhales helps switch you from “fight-or-flight” to “rest-and-digest.” Meditation apps like Insight Timer or simply lying still and focusing on your breath can do wonders.
Source – Harvard Health on Breathing Techniques
Explore: #1 Breathwork in Chiang Mai: Transform Your Life Through the Power of Breath
8. Magnesium + Mineral Support
Magnesium glycinate or magnesium threonate helps relax muscles and promote sleep. I often supplement with minerals and a bit of sea salt to help my body rehydrate and rebalance after long flights.
Source – Sleep Foundation on Magnesium and Sleep
My Recent Trip: Thailand to Colorado
I put these practices to the test on my latest journey from Chiang Mai to Denver:
- Set to Destination Time: I switched my phone, computer and watch to Denver time before takeoff. It’s a mindset shift that helps you begin adjusting from the start.
- Avoided Early Coffee: Skipped my usual morning coffee at BKK. Opted for Thai tea instead (because it was already afternoon in Denver).
- Meal Sync: Ate in line with Denver mealtimes (even if it meant skipping inflight food). Meal timing is a powerful circadian cue.
- Sleep Practice: Used earplugs, blue blockers, and a sleep mask. Couldn’t sleep? I shifted into deep breathwork. No pressure—just presence.
- Light Morning Reset: Woke up just before sunrise in Denver time. Ate a light meal and stayed active. Natural light first thing helps lock in your new schedule.
- No Naps Rule: Fought the urge to nap until it was local bedtime. A bit of nicotine gum helped. Movement and social interaction help too.
- Breathwork Wins Again: Woke up a few times during the night. Instead of stressing, I used that time for breathwork and usually drifted back to sleep.
These small wins compound. By day three, I was waking up naturally around 6:30am and felt like I’d been in the same time zone all along.
Extra Tips for a Smooth Transition
- Stick to Routine: Keep sleep, meals, and movement aligned with your destination time zone.
- Get Grounded: If possible, get your bare feet on the ground (grass, dirt, sand) to help reset your body’s electrical rhythms. Grounding helps reduce inflammation and regulate circadian function.
- Use a Sleep Aid Toolkit: Pack your blue blockers, eye mask, earplugs, magnesium, breathwork playlist, and travel pillow. Having these tools creates consistency wherever you land.
Final Thoughts
Want a simple guide to better sleep while traveling?
Zen Sleep Cheat Sheet
Download my free Zen Sleep Cheat Sheet here: jasonryer.com/sleep-cheat-sheet
Travel doesn’t have to drain you. By following these natural jet lag remedies and learning how to stay healthy while traveling, you’ll land clear-headed, energized, and ready to explore (or lead a workshop!).
When you treat your body like an ally and give it the right cues, you build resilience across borders and time zones.
Zen Strength Foundations
If you want to learn more about breathwork, cold therapy, or how to optimize your nervous system naturally, come join me in person for the Zen Strength Foundations Workshop.
Limited to 10 participants.
You’ll experience the very tools I use to stay healthy while traveling and living a high-performance life.
Click here to learn more and book your Zen Strength Foundations.
Want to go deeper?
Message me or visit my home page or browse my blog for more tips to reserve your spot. Or just reply and tell me about your next trip – I’d love to hear your experiences in how to stay healthy while traveling.