Simple Travel Tips to Outsmart Jet Lag This Holiday Season

At The Keynote Curators, we understand how much time event professionals spend on the road. With holiday travel this week and next, we know many of you are preparing to jet across time zones once again.

While travel opens doors to incredible opportunities, jet lag often comes along for the ride—and it’s no small challenge. Fatigue, mood swings, and disrupted focus can take a toll on your ability to deliver seamless events or enjoy personal time at your destination.

The adjustment is harder the more time zones you cross, and it (sadly) worsens with age. But don’t worry: with a few strategic steps, you can minimize its effects and feel refreshed wherever your travels take you.

Here are proven tips inspired by the science of circadian rhythm alignment to help you stay sharp and energized, courtesy of the #1 health podcast in the world, The Huberman Lab.

Before You Travel: Adjust Your Body’s Internal Clock

1. Traveling East? Shift Earlier. Eastward travel (like flying from LA to New York) can be particularly tough because it requires falling asleep earlier—something most people find harder than staying awake late. Start prepping two days in advance. These three tools—light, caffeine, and exercise—help your circadian clock shift quickly to align with your new time zone.

• Get Early Light Exposure: Wake up 30-45 minutes earlier than usual and get bright sunlight or artificial light immediately after waking.
• Drink Caffeine Early: This boosts alertness and reinforces your earlier wake-up schedule.
• Get Moving Early: Do some light exercise or movement (like walking or jogging) within an hour of waking up.

2. Traveling West? Shift Later. Westward travel (like heading from New York to LA) is often easier but still requires preparation:

• Shift Your Schedule Later: Wake up, drink caffeine, and exercise 30-45 minutes later than your usual time.
• Evening Light Exposure: Spend time in bright light 1-2 hours after sunset to help you stay awake later and adjust to the new time zone.

At Your Destination: Sync with the Local Time

1. Eat Like a Local Food is a powerful tool for resetting your internal clock. Start eating meals on the local schedule—even if you’re not hungry. Try fasting for 14-16 hours before the local breakfast time if you can. This strategy helps your body adjust more quickly.

2. Get Your Light Exposure Right Light is the most powerful way to reset your circadian rhythm—but timing matters. Here’s the trick:

• Your body’s “temperature minimum” occurs about 2 hours before your usual wake-up time at home. Know this time before you leave.
• If Traveling East: Get bright light 1-2 hours after your temperature minimum to help you fall asleep and wake up earlier.
• If Traveling West: Get bright light 1-2 hours before your temperature minimum to help you stay awake later.
• Pro Tip: If sunlight isn’t available, use a portable light device with 5,000-10,000 lux to mimic natural light.

3. Use Red-Lens Glasses at Night Bright evening light—especially blue and green light from screens or LED bulbs—can disrupt sleep. Red-lens glasses help filter out these wavelengths and support melatonin production for better sleep.

4. Exercise Early in the Day Get moving in the local morning to reinforce your circadian rhythm. Whether it’s a light walk, a jog, or a full workout, physical activity helps your body adapt faster to the new time zone.

Final Tip: Know When to Stay on Your Home Schedule 

For trips lasting fewer than three days, consider staying in your home time zone. This can minimize disruptions and make the return home easier.

We hope these tips help you navigate your busy travel schedule with less stress and more energy. Whether producing an event, attending conferences, or traveling for the holidays, you deserve to feel refreshed and ready to tackle your next big opportunity.

From takeoff to touchdown, may you stay one step ahead of jet lag!

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