Flying across time zones usually comes with one dreaded side effect: jet lag. No matter how exciting your destination might be, it’s tough to enjoy yourself when you feel groggy, restless, or wide awake at 3 a.m.
Having said that, Wendy Kopp, the CEO and co-founder of Teach for All, swears she’s found the trick that finally ended her struggles.
The Hack That Sounds Weird but Works
@cnbc Teach for All CEO Wendy Kopp explains her method of avoiding jet lag to CNBC's Julia Boorstin. Watch the full #CNBCChangemakers interview at the #linkinbio or tap on your screen. #CNBC ♬ original sound - cnbc
Wendy admits she struggled with jet lag for years, especially on long flights. After hearing a tip that sounded too tough to try, she eventually gave in and tested it. The results shocked her. The method is to not eat on the plane, and once you land, go for a run before you eat anything. Since committing to it, she hasn’t dealt with jet lag.
It’s not the most appealing advice, especially after hours stuck in a seat, but there’s solid reasoning behind it. Fasting during a flight helps reset what researchers call the “food clock,” a part of the circadian rhythm that responds to eating times. Once you pair that with exercise and fresh air after arrival, you give your body clear signals to adjust to the new time zone.
Why Jet Lag Happens
The Mayo Clinic describes jet lag as a temporary disruption of the circadian rhythm, the body’s internal clock that regulates sleep, digestion, and hormone levels. Rapid travel across multiple time zones leaves the body synced to the old schedule, so you feel tired, hungry, or wide awake at odd hours. Symptoms may include fatigue, insomnia, gastrointestinal issues, and a general sense of being unwell.
Researchers note that traveling east is often more complicated than heading west, because you’re forcing your body to fall asleep earlier than usual. While Wendy frequently felt the effects of flying westbound, her solution is still consistent with what sleep science says about how the body responds to meal timing and physical activity.
What Experts Say
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Wendy’s trick hasn’t been formally studied, but it aligns with expert recommendations. Studies suggest that meal timing is key to how quickly your body adapts to a new time zone. Eating light on the plane and then syncing meals with local time once you arrive can help your body reset. Exercise, especially outdoors where you’re exposed to natural sunlight, is another proven way to nudge circadian rhythms back on track.
Dr. Rebecca Robbins, a sleep scientist at Brigham and Women’s Hospital, adds that travelers can prepare ahead by adjusting their sleep schedules by about 15 minutes each day before departure. She also advises changing your watch or phone to your destination’s time as soon as you board the plane, and sticking to that schedule immediately.
Other helpful habits include staying hydrated and avoiding alcohol and caffeine during flights. Also, keep naps short so you can sleep at night. In some cases, small doses of melatonin may help, but only under a doctor’s guidance.