Holiday travel should be joyful — but too often, crossing time zones leaves you tossing, turning, and struggling to stay awake during the celebrations you traveled for. Jet lag is one of the most common complaints of holiday travelers, and it can put a serious damper on family gatherings, vacations, and the festivities you’ve been looking forward to all year.
The Sleep Ambassador®, Nancy Rothstein, spoke with Sweety High about practical strategies for preventing and curing jet lag during holiday travel. Her advice is grounded in sleep science and designed to help you feel your best, no matter how many time zones you cross.
Key Takeaways
- Don’t sabotage yourself before you fly: Last-minute packing and late nights before departure already disrupt your body clock. Prepare early so you can get a full night’s sleep the night before your trip.
- Shift your schedule in advance: If traveling east, gradually move your bedtime earlier for several days before departure. Heading west? Go to bed later. Small pre-trip adjustments make a big difference upon arrival.
- Manage your in-flight experience: Drink plenty of water, avoid caffeine before you plan to sleep, bring earplugs and an eye mask, and change your watch to the destination time zone as soon as you board.
- Use daylight wisely after arrival: Sun exposure helps reset your internal clock. Get outside during daytime hours at your destination, but avoid bright screens before bed in the evening.
- Listen to your body: If you’re exhausted, a short nap (under 30 minutes) can help. If you’re truly wiped out, a longer nap is fine as long as it’s not too close to bedtime. Don’t force yourself to power through extreme fatigue.
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For more sleep and travel wellness advice, visit The Sleep Ambassador’s services or browse the resources library.