Conquering Jet Lag and Daylight Savings Disruptions: Biohacks for Restoring Your Sleep Rhythm

A few days ago I came back from my trip to Asia, as spectacular as it may have been, I am still struggling to get my sleep patterns in order, so, as you may all know, I started investigating and came up with this post just before as I am totally sleep dsitrubed and disrupted... so, traveling against sunlight, with sunlight, with and against my time zone and returning to it... it is a quest after the quest for those of us not used to it. I returned on November 3rd, so as much as timezone and daylight savings, yes, those two crushed me...

Whether it's a flight across time zones or the clocks moving forward for daylight savings, adjusting to a new sleep schedule can be a real challenge. It’s more than just inconvenience—these shifts disrupt our internal clocks, making it difficult to get quality rest and leaving us feeling groggy and irritable. The good news? You can “biohack” your way back to restful sleep with some strategic adjustments that help your body reset faster and minimize the effects of these sleep disruptors.

Here’s how to take control of your sleep, no matter where you are or what the clock says.

1. Adjust Your Light Exposure

Light is one of the most powerful signals for resetting your internal clock. To counteract jet lag or daylight savings disruptions:

Morning Light Exposure: Spend at least 20 minutes in natural sunlight as early as possible. This helps signal to your body that it’s time to wake up.
Avoid Bright Lights in the Evening: Reduce exposure to screens and bright lights 2-3 hours before bed. Try warm, dim lighting to encourage the release of melatonin, the hormone that helps you fall asleep.

2. Time Your Meals to Signal Day and Night

Your body takes cues not only from light but also from when you eat. Use your meals to align with the new time zone:

Breakfast at the Right Time: Have a nutritious breakfast to signal your body that it’s morning. A meal high in protein can help boost alertness and establish a morning routine.
Avoid Late-Night Snacking: Eating close to bedtime can disrupt digestion and delay sleep. Try to finish your last meal 2-3 hours before bedtime.

3. Supplement Wisely with Melatonin

Melatonin supplements can be a game-changer for shifting your sleep schedule. But timing is key:

For Eastward Travel: Take melatonin 30 minutes before your desired sleep time on the first few nights.
For Westward Travel: Take melatonin only if you’re struggling to sleep, as westward travel can often be easier to adjust to naturally.

4. Power Naps: Keep Them Short and Strategic

If jet lag or daylight savings has left you sleep-deprived, a quick nap can help recharge you without sabotaging your nightly rest:

Nap Duration: Aim for 20-30 minutes to prevent grogginess.
Nap Timing: If possible, nap in the early afternoon. Avoid napping in the evening to help prevent interference with your sleep.

5. Stay Hydrated and Limit Stimulants

Air travel and time changes can dehydrate you, which can affect energy levels and make it harder to adapt to a new schedule. Aim to stay hydrated but avoid too much caffeine, especially in the afternoon, as it can linger in your system and make it harder to wind down at night. Of course, you all know how much I like coffee, adn having lived in one the best countries coffee, it is so hard to avoid the use

Final Thoughts: Take Charge of Your Sleep

Adjusting to a new time zone or daylight savings doesn’t have to be exhausting. By controlling light exposure, timing your meals, using melatonin strategically, and managing your naps, you can significantly reduce sleep disruptions and enjoy your days with more energy.

Conquering Jet Lag and Daylight Savings Disruptions: Biohacks for Restoring Your Sleep Rhythm