You know that groggy, slightly disoriented feeling when your body thinks it’s breakfast time but the clock says midnight? Yep, that’s jet lag — your internal clock politely declining to adjust to your travel plans.
The good news: you don’t have to arrive at your yoga adventure feeling like a zombie in leggings. To help make those long-haul transitions a little smoother, we gathered a mix of tried-and-true travel wisdom — plus some of our own favorite tips from becoming pros at hopping time zones with grace.
Preload Your Sleep Bank
One of our go-to strategies: don’t start your trip sleep-deprived. A few days before your flight, make a point of getting quality rest.
Think of it as “preloading” your sleep account, because when you’re flying halfway around the world, you’re about to make a serious withdrawal.
Get on Local Time — Fast
As tempting as it is to take that mid-afternoon nap when you land in Colombo or Thimphu, fight it. Staying awake until local bedtime is key to resetting your internal clock.
Eat meals when the locals do, go for a walk instead of crawling into bed, and have some melatonin handy to help you drift off when it’s finally nighttime where you are.
Your body will thank you by adjusting about one hour per day — so have patience, yogi.
Nature Is Your Reset Button
One of the easiest (and most enjoyable) ways to shake off jet lag? Get outside. Sunlight helps your body recalibrate to a new schedule, and there’s no shortage of nature on our adventures — from the lush green hills of Sri Lanka to Bhutan’s misty mountain trails.
So trade your blackout shades for a dose of sunshine and fresh air as soon as you land.
Move, Breathe, Hydrate
You know the drill: yoga, a brisk walk, or even a few stretches in your hotel room go a long way. Movement signals your body that it’s daytime, not 3 a.m. back home.
And while it’s easy to grab that third latte or glass of wine to cope, hydration is the real hero here. Water is your best friend, especially on long flights and the first few days in a new time zone.
Unplug After Sunset
Minimizing screens after dark is another of our favorite tricks. Blue light from your phone or laptop tells your brain it’s still daytime, which doesn’t help when you’re trying to convince it otherwise.
Put the phone down, have some tea, and let your body catch up. Consider it an opportunity to actually be present — the very thing your yoga practice has been preparing you for.
Keep It Light — and Don’t Stress
You might not sleep well your first night. You might wake up at 3 a.m. ready for breakfast. It’s fine. Don’t stress about not sleeping.
The more you worry, the harder it’ll be to relax. Jet lag is temporary; adventure is the reward.
The Bottom Line
Jet lag happens (even to the most seasoned travelers). But with a little preparation, a lot of hydration, and a mindset that leans more “go with the flow” than “fight the clock,” you can ease the transition and make the most of your trip from day one.
Because whether you’re meditating in Bhutan, flowing seaside in Sri Lanka, or chasing sunrises in Fiji, your body will catch up soon enough.
Until then? Breathe, stretch, and maybe skip that extra espresso.