The Strivewell Journal



The good news? Your body wants to find its rhythm again. And with a few simple adjustments, you can help it get there faster, more comfortably, and with far less frustration.

At Strivewell, we approach jet lag the same way we approach any wellness challenge — with biology, compassion, and practical habits that feel doable in real life. Here’s how to help your system recalibrate after crossing time zones.

1. Start With Sunlight — Your Most Powerful Reset Tool

When you return home, your circadian rhythm is essentially asking:
 

“Is it morning here? Or morning where I just was?”

The fastest way to give it clarity is sunlight in your eyes early in the day.

Aim for natural light exposure within the first 30-60 minutes after waking, especially on the first 2–3 days back home. This signals your internal clock that this is your new morning.

A few ways to do it:

• walk your dog
• sit by a bright window with tea or matcha
• step outside for even 2–5 minutes
• open the blinds fully as soon as you wake

It’s simple, quick, and incredibly effective — Julie uses this trick every time she returns from a trip, and it works.

2. Anchor Your Meals to the New Local Time

Food is another strong cue for your circadian rhythm. Eating at irregular hours can keep your internal clock tied to your old timezone.

To help your body settle:

• eat breakfast, lunch, and dinner during local hours
• avoid heavy meals close to your new bedtime
• prioritize protein at breakfast to stabilize energy and mood

You don’t need to be perfect. Just aim for consistency in the first 24–72 hours.

3. Adjust Caffeine With Intention

Your relationship with caffeine matters even more when you're jet lagged.

Julie’s personal experience says it best: Coffee can amplify anxiety, overwhelm, and give that “revved up” feeling that makes jet lag worse. Matcha or green tea, with their gentler, slower-release caffeine, may feel much better on your nervous system.

A few helpful guidelines:

• avoid caffeine in the afternoon while you’re adjusting
• consider switching to matcha or green tea
• notice how each source of caffeine makes you feel

 Caffeine is a tool — use it to support your reset, not fight it.

4. Stay Awake Until Your New Local Bedtime (But Be Gentle)

One of the most effective tools for resetting your rhythm is staying awake until a reasonable local bedtime — ideally 9–10 p.m.

This helps consolidate your sleep drive and makes the next morning so much easier.

But here’s the Strivewell approach: Don’t white-knuckle your way through the day.

If you’re exhausted:

• take a short walk
• get sunlight
• stretch or move lightly
• hydrate
• take a short nap, 15-20 minutes max

Long naps can pull your body back into old patterns, but micro-rest can help you function without crashing.

5. Use Light Strategically in the Evening

 Just as morning light wakes your system up, evening light can confuse it.

To wind down:

• dim overhead lights after dinner
• use warm-toned lamps instead of bright screens
• avoid intense scrolling or TV close to bedtime
• consider blue-light–blocking glasses if you must use screens

This helps melatonin production rise naturally, making sleep come easier and feel deeper.

6. Move Your Body — But Don’t Overdo It

Movement supports circadian alignment, but intense workouts when you’re overtired or dehydrated can spike cortisol unnecessarily.

Better options for the first day or two:

• gentle strength
• walking
• stretching or mobility
• yoga
• light cardio if your energy feels stable 

Once your sleep normalizes, you can return to higher-intensity training.

7. Be Kind to Your Nervous System

Jet lag isn’t just physical — it’s neurological. Sleep shifts, overstimulation, and travel stress can stretch your system thin.

Supporting your nervous system will help you adjust more quickly:

• practice a few minutes of breathwork
• use Headspace for a sleep cast or meditation
• hydrate consistently
• avoid overloading your schedule the first day back
• build small moments of calm into the day

Your body will restabilize more quickly if you give it space.

The Big Picture: Your Body Wants to Find Its Rhythm

Jet lag feels uncomfortable, but it isn’t a sign that anything is “wrong.” It’s a completely normal biological response to shifting the sun on your internal clock.

With small, intentional habits — sunlight, movement, mindful caffeine use, gentle evenings, and a compassionate approach — you can help your system reset smoothly within just a few days.

At Strivewell, we help clients understand how their bodies respond to stress, travel, and routine shifts so they can move through life with more ease, confidence, and resilience. Jet lag is just one of the many moments where your body quietly asks for support — and where a few simple tools can make all the difference.