As someone who feels off-balance from the slightest change, like exotic fish in a climate controlled tank, I never thought a jetlag-free flight could be possible. Lack of sleep (I usually get 8-9 hours), a string of fast meals, missing my FlowSt8 exercise class, or even a hint of motion sickness can derail my entire day. It's as if my brain and body just can't sync up again.
When I received the news that work was sending me from Melbourne to New York, I was over the moon. However, the thought of a 15-hour economy flight filled me with dread. What if I couldn't arrive ready to go? I'd end up wasting days feeling irritable, tired, and anxious.
Then it hit me...what if I just decided that jet lag wasn't going to be a thing for me?!
It's 2024 sis, and surely someone has solved this by now. With all the advancements in technology and biohacking, there has to be a solution. I mean, there's even an injection that makes you skinny now - so maybe we've finally cracked the jet lag problem too!
Biohacking Travel Fatigue: My Plan to Eliminate Jet Lag
The Hypothesis
By following the 'time shifter' app plan,
controlling light exposure, sleep, and
stimulant use, I can eliminate jet lag
entirely and enjoy my work trip.
Measuring Success
The experiment is considered successful if
the following criteria are met after the
time zone change: - Going to bed by 9 pm (local time) with
no wake-ups for three consecutive days. - Achieving at least 7 hours of sleep
each night. - Maintaining an energy score of 6/10 or
higher for three consecutive days.
The Journey
- 🛫 Departing: Melbourne ➔ Sydney ➔ LA ➔ San Francisco [Delta Flat Bed]
- 🛬Returning: New York ➔ Las Vegas ➔ LA ➔ Melbourne [Qantas Economy]
The Variables
- 💡 Forced Light / 😎 Forced Dark
- ⚡ Activate Stimulant / ✋ Deactivate Stimulant
- 🛌 Forced Sleep / 🎉 Forced Awake
- 🏃♀️ Strategic Exercise
A note on melatonin: I chose to avoid melatonin because I believe it's possible to handle it without it. Plus, it's a prescription drug in Australia with some scary side effects.
Tools
- 🕑✈️ Timeshifter App: Personalized jet lag plan based on my flights.
- ⬜✨ Endorfix Transdermal Patches: For precise stimulant dosing (activation/deactivation).
- 💤🕶️ Eye Mask & Dark Sunglasses: For light management.
The Control Group
My husband, who amazingly accompanied me on this New York visit. He's the ultimate rebel, he would NEVER follow any plan from anyone. So he just took the approach of "Do what I feel like doing".
The Departing Journey - Setting Strategy into Motion
Enthusiastic, and yet to be pushed around in airports, trains and buses I set out to follow the time shifter plan. I followed it to a tee...despite it being quite inconvenient sometimes.
How It Went
- Sleep: I slept...a lot! Though after waking up at 4 am over the middle of the ocean, my body resisted sleep. I used an eye mask and earplugs to create darkness, allowing me to relax and drift off. I managed to sleep for about half of the journey, while the rest of the time was spent quietly sitting in the dark for hours, gathering my thoughts until I could finally sleep.
- Light: During designated light periods, I maximized my exposure to natural and artificial light. I cranked my device screens to ultra-high brightness, sought out sunny spots in airports, and soaked up sunlight from the plane window. This strategic light exposure helped signal to my body that it was time to stay awake and adjust to the new time zone.
- Stimulants: The secret weapon against jet lag. Unlike coffee, which provides a quick caffeine boost but leaves lingering stimulation for hours, Endorfix patches allowed me to micro dose caffeine slowly throughout the journey. When it was time to deactivate the caffeine, I simply peeled them off, effectively stopping the stimulation almost immediately. This biohacking tool was a game-changer in allowing me to manage my energy. And yikes, it does get you going.
- Exercise: As soon as I arrived in the new time zone, I hit the gym. Prioritizing hard exercise was crucial for staying awake and helping my body adjust to the new rhythm. This physical activity not only boosted my energy but also reinforced the new sleep-wake cycle, making the transition smoother and more effective.
The Outcome - Success ✅
- Night 1: Asleep by 9 pm, no wake-ups.
- Night 2: Asleep by 8:40 pm, feeling even more adjusted.
- Night 3: Asleep by 9 pm, fully synced to the new time zone.
- Energy Levels: Maintained an average 7/10 energy score for three consecutive days.
Control Group Outcome
My husband struggled with irregular sleep patterns and low energy levels. He found himself napping during the day and wide awake at odd hours of the night. 2 weeks to adjust.
The Return Trip - Continuing the Jetlag Battle
After a month of traveling across the USA, visiting five states, and living out of a suitcase in hotel rooms, we were completely burnt out. Unsurprisingly, I felt less motivated to stick to my jet lag protocol. However, I pushed myself to follow it, knowing that a demanding week awaited me at home - cooking for the kids, cleaning, and starting work the day I arrived (arriving at 6 am and beginning work at 9 am).
How It Went
- Sneaking Naps: To stay awake as long as possible, I had to sneak in a one-hour nap in our cramped hotel room. This was tricky because my partner and I were both working in the same space. Implementing this protocol with someone who isn’t following it? Definitely one of the tougher parts. Just remember, your partner has needs too – naps aren’t a solo sport!
- Fighting sleep: On the flip side, staying awake was a whole different beast. I had to fight off sleep on an 8-hour flight departing at 11 pm. My laptop was cranked to 100% brightness as I processed expenses, watched scary movies—read: my favorite "Alien" movies and patched up work like there was no tomorrow (I think I had four patches at one stage). Staying awake was tough, but totally doable!
- Creeping around the airport: Picture this: me, in the airport, dark glasses, 3 patches on, and pacing around to keep my blood flowing. You do the math… I looked like an absolute weirdo!
The Outcome - Success ✅
- Night 1: Asleep by 8:30 pm, no wake-ups.
- Night 2: Asleep by 7:30pm, it was quite difficult to stave off sleep. Just as well my hypothesis didn't include a minimum bedtime window. No wake ups though.
- Night 3: Asleep by ~9pm. Feeling acclimatized with no issues. No wake ups.
- Energy Levels: Maintained an average 7.5/10 energy score across 3 days post returning home.
Control Group Outcome
My husband took 2 weeks again to acclimatize. His sleep was absolutely off with 2:30am wake ups most nights. I must admit there were feelings of guilt but hey...at least there is a protocol for him to follow next time.
Conclusion
I'm a convert and I'll sing it from the rooftops...you don't have to suffer jetlag any more! It was a huge success. I learned a lot about my body. Surprised myself. Heck...even got used to the rock star 'sunglasses inside' look.
I'll be saying goodbye to the anxiety of not being my best at important work presentations and client meetings. And I'll be enjoying the feeling of being comfortable in my own body when flying around the world...which I plan to do often over the next few years.
Final Thoughts
Jet lag doesn't have to be an inevitable part of your long-haul travel anymore. With the right tools and a bit of planning, you can arrive at your destination feeling like your best self.