When you travel across time zones of more than two hours it confuses your body’s biorhythm. The more time zones you cross, and the more stops you make, the more challenging it can be. As a speaker, getting up on stage groggy and disoriented is never a good idea. Make sure you are able to manage your energy levels and factor in roadblocks like jet lag. The above 5 tips can help you adapt your sleep-wake cycle to the new time zone.

1. 5 ways to
nail jet lag
Written by
Mark Manson
PRESENTEDBY
SPEAKERHUB

2. If you’re going west, you need to start staying
up 1-2 hours later each night beginning three
nights before you leave. If you’re going east,
start waking up an hour earlier each morning
for a few mornings. The day you leave you
should be getting up at 3-4AM.
R U L E 1 :
START ADJUSTING
BEFORE YOU LEAVE.

3. When you eat determines how your body tells
time as much as when you sleep, so start
changing your mealtimes.
R U L E 2 :
STICK TO THE RIGHT
MEAL TIMES.

4. Melatonin works with your body’s internal
clock by helping regulate body temperature,
blood pressure and hormone levels.
R U L E 3 :
TAKE MELATONIN.

5. It’s amazing how your mind
starts tricking you.
Don’t. Fucking. Do. It.
R U L E 4 :
NO NAPS.

6. A lot of people drink on flights because it
helps them fall asleep. This is a bad idea.
Alcohol destroys the quality of your sleep, thus
making you more tired.
R U L E 5 :
NO ALCOHOL UNTIL
YOU'RE FULLY ADJUSTED.

7. 5 ways to nail jet lag
START
ADJUSTING
BEFORE YOU
LEAVE.
STICK TO THE
RIGHT MEAL
TIMES.
TAKE
MELATONIN
NO
NAPS.
NO ALCOHOL
UNTIL YOU'RE
FULLY
ADJUSTED.

8. ABOUT
INTERNATIONAL
SPEAKING
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Mark Manson
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5 ways to nail jet lag
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