A European Summer. A ski week in St. Moritz. A long stay in Tulum. The destinations are dreamy, but arriving depleted dulls even the most glamorous itinerary. Jet lag isn’t just a time-zone shift - it’s a full-body disorientation that throws off sleep, digestion, skin, mood and energy.
And while hydration and rest matter, elevated wellness asks for more. We’ve put together the subtle, smart hacks, that gently support your nervous system, restore your natural rhythm, and bring your body back online.
1. Red Light Therapy
Your circadian rhythm is governed by light - and how you engage with it post-flight can make or break your recovery. Red light therapy, ideally in the early morning, can reawaken cellular energy and help your body ease into its new time zone.
Hand held devices like the Joovv Go, or a brief infrared sauna session upon landing is a great way to recover.
2. Melatonin
Melatonin is a well-known and commonly used supplement for promoting sleep and adjusting to new time zones. However, the effectiveness can vary depending on the formulation as not all products work the same way. Try pairing melatonin with calming nutrients like magnesium, L-theanine and saffron - a combination that helps calm your nervous system, ease tension, and gently guide your body into rest. Look for slow-release or liposomal formats that work with your natural rhythm, so you can fall asleep softly, stay asleep longer, and start syncing to your new time zone - without feeling groggy or sedated.
3. Adaptogens
Flying is a modern stressor - from disrupted sleep and dry cabin air to elevated cortisol and pressure changes that throw off your nervous system. Before takeoff, give your body a head start with an adaptogenic blend featuring Rhodiola, Schisandra and Siberian Ginseng. These botanicals help build resilience, support energy without stimulation, and buffer the stress of altitude. Sip it in a calming herbal tea, paired with noise-cancelling headphones and a silk eye mask
4. Clean Snacks
What and when you eat during travel can either anchor your circadian rhythm or throw it further off course. In-flight meals tend to be high in sodium and quick carbs - a combination that can spike blood sugar, disrupt digestion, and leave you feeling foggy on arrival. Instead, opt for clean, protein-rich snacks that stabilise energy and support your gut (think: nuts, protein bars, or yoghurt if available). Our go-to? A Health Lab Cookies no Cream protein slice After landing, time your first proper meal or snack to align with local mealtimes - a subtle but powerful way to help your body adjust and sync with its new rhythm.
5. Grounding
Jet lag is more than fatigue - it’s a kind of disconnection. From your time zone, your sleep cycle, even your own body. Grounding is your antidote. As soon as you can after landing, step barefoot onto grass, sand, or earth for at least 20 minutes. This helps rebalance your body’s natural electrical charge, reduce inflammation, calm the nervous system, and gently re-sync your internal rhythm with your external environment. Think of it as energetic recalibration - nature’s way of helping you arrive fully.
6. Restore Circulation
Cabin pressure, salty in-flight meals, and hours of stillness all contribute to water retention and a feeling of heaviness in the body.
To gently reset and restore your natural fluid flow, try this de-puffing ritual:
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Dry body brushing before your shower to stimulate lymphatic drainage
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Contrast showers or a warm soak with magnesium salts to support circulation
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Targeted gua sha across the jawline and under-eyes to release built-up tension
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Herbal teas like nettle, parsley or dandelion to gently support fluid balance
- Potassium-rich snacks — think bananas, dates, dark chocolate or a Peanut Butter Envy Protein Ball
7. Time-Zone Meditation
As evening settles in, start syncing with your new time zone — not just physically, but neurologically. Ease into rest with Yoga Nidra, sound healing, or any practice that quiets the mind while supporting the nervous system.
Insight Timer’s “Jet Lag Recovery” playlist is a favourite for a reason - it helps your body unwind, your mind slow down, and your rhythm gently realign.
We know, you’re not going to do everything on this list after a 24-hour flight and three connections. And honestly, you don’t need to. Wellness should never feel like pressure. Think of this ritual as a curated menu, not a checklist. Choose what serves you - maybe that’s a red light session in the morning, a protein ball synced to your new time zone, or a grounding walk before dinner. Even one or two of these steps can shift how you feel, look, and recover post-flight.
Wellness at this level is less about doing it all, and more about choosing well.