During my recent trip to Paris for the SIAL 2024 exhibition, I encountered the familiar challenge of jet lag. With a packed schedule of client meetings, supplier visits, and French culinary delights, staying focused and energized became essential. For anyone managing similar demands during travel, here are my go-to strategies for recovering from jet lag and maintaining peak performance.

Get Moving Right Away

After a long flight, it’s tempting to relax, but I’ve found that a workout immediately upon arrival helps reset my body clock. A light gym session or brisk walk works wonders, especially if aligned with your usual workout routine. Personally, I prefer evening workouts—they help me unwind, boost circulation, and adapt to the local time zone.

Hydrate with Purpose

Hydration is crucial, especially after hours in a pressurized cabin. I opt for mineral water, like San Pellegrino, to replenish electrolytes and minerals lost during travel. This simple habit helps maintain balance and energy levels.

Adjust Sleep with Natural Aids

To reset my sleep schedule, I rely on natural aids like low-dose melatonin (1.5mg) or herbal remedies such as chamomile tea or Valerian root. Timing is key—take them about 15 minutes before bedtime, ensuring your environment is calm and conducive to sleep.

Unplug Before Bed

Stepping away from screens 30 minutes before bedtime significantly improves sleep quality. This break from digital distractions helps calm the mind and ensures deeper, more restorative rest.

Master the Power Nap

When a full night’s sleep isn’t possible, power naps become essential. I use a relaxation technique that focuses on releasing tension from the face downwards, ensuring a rejuvenating short rest even on the busiest days.

Staying at Your Best

These strategies have been invaluable for maintaining energy and focus at events like SIAL. Whether you’re meeting clients, exploring new opportunities, or navigating hectic schedules, these tips can help you overcome jet lag and perform at your best.