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The 5-step sleep strategy every traveling executive needs

Long-haul case study inside

Author

Diego Carrete
October 08, 2024 • Estimated Reading Time: 7 minutes

Hey amigos,

This week has been a busy one—especially for my clients. Four of them traveled long-haul, which kept our sleep coach on his toes.

In addition to having an ergonomist, mobility coach, and mindset coach, we also have a sleep coach on board.

We assist clients before, during, and after every flight with a hyper-specific strategy that covers exercise, lifestyle management, nutrition (SUPER IMPORTANT), and sleep—including time zone changes and necessary adjustments.

By strategically managing your body’s internal clock, you can minimize the effects of jet lag and maximize your performance.

In this email, I’ll walk you through 5-practical steps to help you quickly adapt to new time zones and stay at the top of your game.

Step 1: Prepare Before You Fly

Your body’s internal clock (circadian rhythm) is a finely tuned mechanism influenced by light exposure, sleep, and habits. To lessen the shock of jet lag, start preparing days before your trip:

  • Adjust Your Sleep Schedule: Gradually shift your bedtime by 30-60 minutes each day for 3–4 days leading up to your trip.

  • Strategic Melatonin Use: When flying east, take melatonin 30 minutes before your adjusted bedtime (0.3-1 mg is optimal). Melatonin helps reset your internal clock by signaling that it's time to sleep​​.

Step 2: Leverage Light Exposure

Light is the most powerful external factor in resetting your body’s clock.

  • Traveling East: Expose yourself to morning light at your destination, but avoid bright light in the evening. Wearing sunglasses in the late afternoon can help you adjust more quickly​​.

  • Traveling West: Seek out afternoon sunlight and avoid morning light during the first few days to delay your internal clock​.

For trips crossing more than 8 time zones, the body can confuse morning with evening light. Use sunglasses to limit exposure in the morning when traveling east, and get as much light as possible in the late afternoon​.

PS. I have two openings this October for executives ready to level up their health by improving key health markers, losing stubborn fat, and building lean muscle. Click here to book an introductory call with me directly.

Step 3: Stay Hydrated and Optimize Nutrition

Dehydration and poor nutrition can worsen the effects of jet lag.

  • Hydration: Drink plenty of water before, during, and after your flight. Dehydration exacerbates symptoms like fatigue and difficulty concentrating. Avoid caffeine and alcohol as they contribute to dehydration and interfere with sleep​​.

  • Pre-Sleep Snack: Consider a light snack with melatonin-rich foods like pineapple and nuts, which can naturally support sleep​.

Foods with a higher content of melatonin: tart cherries, goji berries, eggs, salmon, and milk.

Step 4: Exercise to Reset Your Clock

Exercise is a potent tool for resetting your circadian rhythm. Depending on the direction of your travel, the timing of your workout is key:

  • Eastward Travel: Engage in light morning exercise to help stimulate wakefulness. This signals to your body that it’s time to be alert​​.

  • Westward Travel: Opt for late afternoon exercise to ease your body into the new schedule and prevent early fatigue​​.

Step 5: Boost Productivity Upon Arrival

Once you arrive, aim for maximum exposure to natural light, avoid napping, and schedule lighter tasks for the first day:

  • Morning Routine: If you arrive in the morning, get outside as soon as possible for a walk in natural light. Movement and sunlight are key to syncing your body’s clock​​.

  • Evening Routine: Take a cool shower or bath before bed to lower your core body temperature, helping you fall asleep faster​​.

If you feel foggy or fatigued, limit naps to 20–30 minutes early in the day to avoid disrupting nighttime sleep​.

Case Study: New York to London

Pre-Trip (Start 4 Days Before):

  • Shift Sleep: Move your bedtime 30 minutes earlier each day to match London's time zone (5 hours ahead).

  • Light Exposure: Get more morning sunlight to support earlier wake-up times or use red light therapy for 10-20 minutes in the morning to help shift your circadian rhythm and prepare your body for earlier wake-ups. (This is a great investment if you travel often)

During the Flight:

  • Hydration: Drink plenty of water with electrolytes. Avoid alcohol and caffeine.

  • Sleep Strategy: Sleep 4-6 hours if landing in the morning. If not, limit naps to 30 minutes and relax with breathing techniques.
    I recommend the 4-7-8 breathing technique:
    ↳ 4-7- 8 breathing technique - Lie on your back and breathe in slowly through your nose, feeling your belly rise. Then, breathe out slowly through your nose, feeling your belly fall. Inhale for 7 seconds, hold for 7, and exhale through your mouth for 8.

  • Meal Timing: Eat closer to London’s schedule to help sync your body clock.

Upon Arrival:

  • Sunlight: Get 30-60 minutes of afternoon sunlight to reset your internal clock "If you pair this with a 20-minute brisk walk, it will completely change the game for you."

  • Melatonin: Take 0.5-3 mg 30 minutes before your new bedtime. Avoid screens in the evening​​.
    If you must use screens, wear blue light blocking glasses to minimize the impact on your sleep. For example, using glasses like Uvex Skyper or Swanwick Sleep can help reduce blue light exposure and prevent disruptions to your circadian rhythm.

Return (4 Days Before):

  • Shift Bedtime Later: Move your bedtime 30 minutes later each night.

  • Sunlight: Skip sunglasses in the afternoon to help adjust for your return to New York.

  • Melatonin: Use melatonin after returning to reset your body clock if needed​​.

Executive Of The Week

That’s it for today, amigos!

Remember, be an asset, not a liability to those around you.

P.S. When you are ready, there are 2 ways I can help:

1) For executives who want to work directly with me, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me

2) Take my free 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free

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