A Functional MD's Failsafe Routine For Preventing Jet Lag

As parts of the world begin to open back up, we're remembering the joys—and the downsides—of international travel. Before you lump jet lag in as an inevitable pitfall of flying, you'll want to peep functional medicine doctor Frank Lipman, M.D.'s tricks for avoiding it altogether. After decades of navigating seven-hour time differences, the South African doc has become a pro at staying alert on the road using the following tried-and-true routine.

These are the essentials Lipman keeps in his carry-on to ensure a seamless time transition:

On a recent episode of the mindbodygreen podcast, Lipman explained that his lag-fighting routine starts well before he reaches his destination. First, he'll take some melatonin when it's nighttime where he's headed.* (So let's say he's traveling to London, he'd take it at 4 p.m. in New York, 9 p.m. in London.)

With that being said, he adds that "more is not better" and usually caps out his dose at 0.5 milligrams while traveling. He'll wash it down with plenty of water since staying hydrated is essential when you're flying.

"First thing in the morning, I'll have a cup of coffee and I'll go for a walk outside and get natural light," he explains. "I'm trying to get into a rhythm, and the coffee and the light will boost my cortisol and get me going." OK, we're following so far...

He aims for tunes that clock in at around 60 beats per minute, the rhythm of a slow heart rate, to send a signal to the body that the day is done and it's time to nod off for tomorrow's adventures.

With a few simple tools and techniques, you can begin to acclimate to new environments faster. It's all about getting into a rhythm with a little help from the sun, the right supplements, and maybe a classical song or two.