Three weeks, one city, zero jet lag
New York tried to steal my sleep.
Here is how I held on.
Posted by tiffany jackson
Hello,
The sun is shining but it is definitely winter here in Byron Bay. I hope winter is being kind to you. And for those who have escaped to the northern hemisphere for some warmth I hope you are staying safe.
I am home after three fabulous weeks in New York. One of my daughters was there for a design course and of course she needed a chaperone.
I love New York. It was not my first time (and will not be my last! ). The energy, the vibe, the people and it is true what they say, it is the city that never sleeps. Sirens all night long. Fire trucks, ambulances, street cleaners, garbage trucks. And because the bars, clubs and restaurants open late there is people noise all night long too. It is relentless but enticing at the same time.
When travelling you need to adjust and of course lean into the adventure and experience. After years of travel for work and play I have a protocol I am pretty strict with and it works for me. Jet lag at each end is pretty minimal. Look I am not perfect but I am consistent and it means I hit the ground running on arrival, lean into the eating, socialising and everything else that comes up. And on return I do not need a holiday to get over my holiday. I hit the ground running straight back into work and home life.
So what does that actually look like? Here is my, real life travel sleep protocol.
It starts on the plane
The moment I board I move my zone to the destination time zone. I eat and sleep according to where I am going, not where I have been. Keeping eating to a minimal.
I also hydrate consistently throughout the flight. Flying strips moisture from your body fast and dehydration makes every jet lag symptom worse. I travel with hydrogen tablets and frequent flyer tablets, switching between the two with each drink. Plus, I drink before I feel thirsty.
The morning sets everything up
Same wake time every morning. Non negotiable. No matter what time we had been out the night before. Your body clock thrives on consistency and this is the fastest way to anchor yourself in a new time zone.
Getting outside upon waking, natural light. Natural morning light is the single most powerful signal for your circadian rhythm. More powerful than any supplement or sleep hack. Even on cloudy days it works.
What I did to survive the noise
I left the fan on all night. White noise drowns out the unpredictable sounds and it is the random, unexpected ones that wake you, not the consistent hum of a city.
Headphones to sleep. I am a back sleeper so this was easy for me.
Becasue I was there for an extended period of time, I went to Target and bought a 100% cotton blanket. The airbnb bedding was warm and synthetic and with the humidity it was tough. Simple = big difference.
Night Time
Every single night the same three things - herbal tea as my last drink, a few minutes of journalling to empty my head, phone face down before getting on the bed. Routine tells your nervous system it is safe to switch off, even in an unfamiliar place.
Consistent Meditation
I meditate regularly on the plane. Always just as we are landing. Every morning when travelling, afternons when you can. Before going out for dinner is a good time ifyou haven't managed an afternoon siesta.
The one thing I still haven't cracked
Digestion. Travel throws my system off for the first few days and I have not fully solved it yet. I travel with psyllium husk, add it to my morning drink. only half a teaspoon in a cup of water. I sprinkle chia seeds where I can and keep heavy starchy food and refined sugar minimal. It is still a work in progress.
If you have cracked this one let me know.
Coming home
Straight back into Byron time from the moment I land. Same morning routine, same wake time, same light. Within two to three days I feel completely myself.
I am strict, but my body likes consistency and in between I can be as loose as I like. it works.
Try it next time you travel or return from a trip and let me know how you go.
If you know someone who travels regularly and struggles with sleep, please pass this on. It might be just what they need.
As always, I am here if you want to go deeper.
In good sleep and great adventures,
Tiffany 🌙
Your travel sleep starting point
Move your watch on boarding and live by destination time immediately
Hydrate before you feel thirsty - consistently before and throughout the flight
Same wake time every morning no matter what
Natural morning light - before your phone
Move - walk as much as you can. Movement tires your body in the best possible way, regulates your energy through the day and sets you up for a much deeper sleep at night. Leave the taxi, take the walk.
White noise if the environment is noisy or unpredictable
Two or three consistent wind down anchors every night
On return, get straight back onto home time - no easing in
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