How to Sleep Great and Avoid Jet Lag While Traveling

I love to travel but I used to worry about jet lag every time I got on a plane. When I arrived anywhere, I would want to sleep all day and then not be able to sleep at night. Through the years, I’ve been able to figure out just how to sleep great and avoid jet lag while traveling.

Nineteen years ago, I vowed I would never go for long overseas trips ever again after traveling to Hong Kong from The States. It was an extra long flight with delays, which made the trip over 30 hours. Once I got there, I was exhausted, had the shakes, and felt like I had the flu. I couldn’t keep my eyes open and my whole body ached.

That experience in Hong Kong caused me to lose days of my vacation. It also made me feel like I didn’t want to continue traveling even though I love to see and experience new places. For many years following, I didn’t travel more than one hour out of my timezone. Then I was required to go from EST to PST for a work event. I contemplated not going but I knew I needed to. I worried the whole time how I would feel. Good thing it turned out just fine. Since then, I’ve travelled from Michigan to CA again multiple times, crossed timezones in the USA, Italy, London, and Paris without much issue. Through those travels, I’ve figured out how to get great, restful sleep and avoid jet lag while away from home.  

Table of Contents


1. For every hour of time difference do a set of 10 breathing exercises

I learned this from a coach of mine and it really works! Each time you breathe, breathe from your diaphragm. Count to 10 while breathing in. Hold for 10. Breath out for 10. Do this breathing in and out for 10 sets per hour of time difference. For example, when I fly from Michigan to California, I do three sets. You can easily do these in the airport and on the airplane.


2. Don’t convert your current timezone to your home timezone

I think we all have a tendency to wonder what time it is at home, especially when we are calling home to talk to the spouse or kids. I try not to convert the time every time I glance at my watch though because my brain starts to think I’m still at home.

3. Practice earthing 

Earthing is also known as grounding. It’s when you recalibrate your internal body clock when you connect to the earth where you are. Take off your shoes and walk or just stand in the grass or sand for 15 minutes. You’ll get your body into harmony with the timezone you just landed in.


4. Chamomile Lavender tea before bed

Sometimes the melatonin in your body is still adjusting to your new location, so to help it along, drink some chamomile and lavender tea to help you relax and get sleepy.


5. Tell yourself you don’t suffer from jet lag

Whether you believe it or not, your brain believes what you say to it, especially when it hears its own voice. When I travel with colleagues or friends, at least one will complain about jet lag. When they do, I tell myself that I do not get jet lag and guess what? I really don’t!  


Vickie Gould is a book coach, content marketing strategist, best selling author, and speaker. She believes that everyone has a story to share and a journey orchestrated for their positive growth – and that those experiences should be written in a best selling book.

Vickie helps entrepreneurs to share their stories, self-publish and leverage their own business books, grow their following, create more impact and turn readers into clients through her Impact Now Program, Easy Writer Program, one-on-one coaching and her free Facebook Group, Write Your Biz Book.

She has written 10 best sellers such as Easy Writer and Standing in the Gap, and helped nearly 100 others to become best selling authors as well.

Leave a Reply

Your email address will not be published. Required fields are marked *