5 Proven Strategies Remote Workers Use to Combat Jet Lag

Jet lag is the worst. But kind of unavoidable for digital nomads. Here’s how to beat it, from a remote team that loves to travel the world.

You’ve booked the flight, packed the laptop, and convinced yourself that hopping between time zones is no big deal—until jet lag smacks you like a delayed connection in Hong Kong. We know the usual jet lag remedies: drink water, get sunlight, avoid caffeine at night. And we live by them, of course. But what else is there to try?

For digital nomads, business travelers, and remote workers constantly crossing time zones, here are five new ways to recover from jet lag fast—so you can get back to crushing work and enjoying your trip.

Your body's internal clock hates surprises, so start syncing it before your flight. A few days before departure, adjust your sleep schedule by 30-60 minutes per night toward your destination’s time zone.

Beyond just bedtime, shift your meal times too—eating at your new time zone’s schedule can help reset your circadian rhythm before you even arrive.

You know that famous quote by Isak Dinesen?

“The cure for anything is salt water: sweat, tears or the sea.”

We'd like to make an amendment, and add that a cold shower (not necessarily salt water) is often an awesome remedy for whatever ails you. Especially jet lag.

Cold exposure therapy has been linked to boosted circulation, increased alertness, and improved sleep cycles—all things jet-lagged travelers need.

When you land, take a cold shower in the morning to shock your body awake or in the evening to help regulate melatonin production.

A pro tip is to combine this with light exposure—a cold shower plus a morning walk = jet lag’s worst nightmare.

We know you hate to hear it. But the only way out of jet lag is to go right through it. And unfortunately, this seems to really work. Instead of forcing yourself into a slow (and painful) adjustment, go full reset mode (more painful, but necessary):

• Stay awake a little too long - sing that extra song at karaoke.
• Take a short 20-30 minute nap if you can’t take it anymore. But set alarms or get someone to wake you up.

Your stomach’s internal clock is wildly powerful (why do we ALL need a little something sweet at 3PM?!), so why not use it?

A day or two before your trip, try to eat meals at the local time in your new destination. Try destination-inspired snacks to trick your system into adjusting faster—ramen for Tokyo time, tapas for Spain, a croissant if you’re manifesting Paris.

It’s tempting to crash in your hotel or Airbnb, but stepping outside as soon as you land is one of the fastest ways to adjust to a new time zone.

Daylight exposure helps reset your circadian rhythm, while fresh air and movement signal to your body that it’s time to be awake.

Even if you’re exhausted, walk around, find a local coffee shop, or just sit on a park bench—anything to keep you from curling up under the covers.

Coffee, melatonin, and magnesium, anyone?

Strategic Caffeine Fix

A unanimous must from the whole Goosechase team? Coffee. But there's definitely a right and wrong way to do it.

Best time for coffee: Between 9-11 AM local time (to avoid interfering with cortisol and melatonin production).
Worst time: Anytime after 2 PM local time (unless you want to be wide awake at 3 AM).

Highly sensitive to caffeine? Try matcha or yerba mate instead of coffee for a slower, more sustained energy boost.

Melatonin Microdosing

Melatonin can help your body ease gently into its new time zone. Instead of taking a heavy dose, try a smaller amount to gently encourage your body’s natural sleep cycle. Many seasoned travelers find that a low-dose melatonin supplement, taken about 30 minutes before their new bedtime, helps with adjusting to a new time zone. This microdose mimics your body's natural melatonin production rather than flooding your system. Check with your doctor to find the right approach for you!

It works especially well when combined with the first sleep adjustment tip to move your bedtime around to match your destination!

Magnesium for Deep Sleep & Muscle Recovery

Jet lag can leave your muscles tense and your sleep restless. Magnesium is a well-known relaxation mineral that many travelers swear by to help with muscle recovery and deeper sleep.

Whether through a gentle supplement or food sources, adding magnesium to your routine might make those first few nights in a new time zone a little easier.

 You can get healthy doses of magnesium from food, including leafy greens, beans, seeds, nuts, lean protein, whole grains, and dairy, so include those in your evening meal for an added boost.

Jet lag doesn’t have to derail your productivity—by making small, strategic adjustments before and after your trip, you can reset your body clock faster and feel more energized. From syncing with sunlight to timing your caffeine intake wisely, these simple shifts help you stay sharp no matter where work takes you.