East Coast to Paris: My Jet Lag Survival Blueprint (Plus, the Travel Essentials No Sleep Doctor Flies Without!)
When conquering jet lag on a Europe-bound flight from the East Coast, packing travel essentials and prepping your routine are game-changers. Here’s how this seasoned sleep doc made it through Paris flights with her humor and sanity intact, plus a must-listen podcast episode and a sleep shop that can change your travel game.
Essentials for the Plane
Hydration: Always pack a refillable water bottle; dehydration worsens jet lag.
Healthy snacks and food choices: Eat like a native when it comes to meal timing right away.
Comfort gear: Cozy scarf, compression socks, sleep mask, sleep earbuds if you are a side sleeper, and noise-canceling headphones are clutch for sleep and sanity.
Hand sanitizer, wipes, lip balm: Defeat recycled airplane air and tray table germs—jet lag doesn’t need extra help from a bug.
Portable charger and travel pillow: Nothing is worse than your phone dying in a jet-lagged haze (except a stiff neck from a budget airline seat). Fly Polaris if you can!
Watch: Set it to your destination time as soon as you’re on board.
Expert Jet Lag Strategies
Sleep schedule shift: Start adjusting bedtime 2-3 days before your flight; it helps your body adapt when you land in Europe. In full transparency, I did not do this. I immediately decided to land and embrace Parisian time.
Strategic caffeine: Enjoy morning coffee once at your destination, then hold off through the afternoon.
Light exposure: THIS IS A MUST! Daylight resets your body clock—get outside once you land (even if it’s only to find coffee).
Skip long naps: ALSO A MUST! Push through until your destination’s evening; nap max 30 minutes if desperate.
Go for an early walk: Fresh air plus movement helps reset your circadian rhythm quicker.
Need further assistance? Consider using the TimeShifter app. I am a big fan (and no, they do not sponsor the podcast…though they probably should?)
My Jet Lag Victory
After years of fighting post-flight fog, these essentials—plus a heavy dose of flexibility—turned my Paris trip into absolute perfection. If jet lag can’t be totally beaten, aim to laugh in its face while sipping your breakfast espresso.
Listen and Shop for Better Sleep
For a deeper dive on practical jet lag solutions, check out Season 5 Episode 2 of my podcast, Sleep Is My Waking Passion, sponsored by Aura—the sleep mask I swear by during long-haul flights. Hungry for better rest on your next journey? Visit my sleep shop for curated travel comfort and recovery products that make crossing time zones almost enjoyable.
Conquer jet lag, enjoy your trip, and never underestimate the power of a sleep mask—plus a sleep doc with serious travel experience.
Subscribe to my YouTube channel here. Also available on Apple Podcasts & Spotify.
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