Jet Lag, Planes & Midnight Wake-Ups: My Real Advice on Sleep and Travel
Hi darling,
I’ve travelled a lot in my life, and jet lag only gets worse the older you get. I can tell you for one thing: don’t drink before getting on the plane — it’s a shocker — and don’t drink much (if anything) during the flight; that’s a double shocker. Let’s face it: if you’re up front and they’re offering Dom Pérignon and an open bar, it’s super hard to resist — but pace yourself and drink three times the water. Not researched advice, just my experience. Here are some wiser tips backed by science — though admittedly not as much fun
Researched Advice That Actually Works
1. Use a jet lag app with real science behind it
Timeshifter is a popular app developed with circadian rhythm experts. It tailors your light exposure, sleep times, and caffeine intake based on your body clock and flight itinerary. It’s used by astronauts and elite athletes — and it's surprisingly effective.
Credit: Timeshifter App
2. Try an AI-powered solution
There are now apps that use artificial intelligence to adapt your plan in real time. One example is FlyWell, which builds a personalised sleep and light schedule and checks in with you mid-flight to help you adjust. Another is Flykitt, which combines a planning app, blue light-blocking glasses, and supplements for a full reset.
3. Schedule your light exposure intentionally
This is one of the most powerful (and free) ways to manage jet lag.
When flying east, get morning light in the new time zone and avoid bright evenings.
When flying west, do the opposite: seek evening light and avoid early mornings. A short walk outdoors when you land can make all the difference.
4. Think about how you return home
Jet lag doesn’t stop when the trip ends. Plan to give yourself a little grace when you arrive back. Try to keep your first day light — no major decisions, no big social events — and let your body ease into its rhythm again.
Credit: Joyce Romero
What’s Actually Worth Trying
Timeshifter – A structured jet lag plan tailored to your body and route
FlyWell – An AI app that adapts as you travel and keeps you on track
Flykitt – A bundled solution with supplements, light glasses, and a smart plan
Natural light exposure – A powerful and underrated tool
Water, water, water – Hydration beats champagne (but only just)