Jet Lag, Germs & Global Travel: Why International Trips Can Hit Hard
(And How to Travel Smarter with DPC)
Ever notice how a “trip of a lifetime” abroad can leave you feeling… totally wrecked?
The jet lag is brutal. Your stomach’s off. You’re not sure if the coffee is helping or hurting. And somewhere between adjusting to local time and trying to avoid sunburned, you realize: traveling internationally is no joke for your body.
But most people think the only fix is to just “push through.”
That’s where I come in.
Your Body Has a Clock—And Travel Throws It Off
Every time you cross multiple time zones, your circadian rhythm gets disrupted. That’s the internal clock that governs everything from sleep and energy to digestion and mood. And when it’s off, your entire system has to scramble to recalibrate.
So how do we fix it faster?
🕶️ Light exposure – Morning light helps reset your internal clock to your new location. Get outside within the first hour of waking. Avoid bright screens at night to keep melatonin levels normal.
☕ Caffeine – Yes, you can use it—but strategically. Use caffeine in the morning at your destination to stay alert. Skip it after 2 PM local time so you’re not sabotaging your sleep.
💊 Melatonin – This is your body’s “sleep cue.” I usually recommend 0.5 to 3 mg about 30 minutes before your new bedtime for a few nights once you arrive. It helps re-sync your rhythm without grogginess.
🛫 Start adjusting before you go – If possible, shift your bedtime and wake time 1–2 hours toward your destination’s time zone a few days before your trip.
But Wait, What About the Other Kind of Travel Prep…
When patients tell me they’re traveling internationally, I always ask:
“Have you checked your destination’s vaccine and medication requirements yet?”
Cue blank stares.
Because let’s be honest, the CDC travel site is not user-friendly. It feels like you need a PhD in epidemiology just to figure out if you need a typhoid shot, malaria meds, or a yellow fever card.
The reality?
Getting it right matters.
You don’t want to realize at the airport that you needed proof of a vaccine—or worse, wind up in a remote area without the meds to prevent a totally avoidable illness.
DPC Makes Travel Simpler, Safer, and Smarter
When you’re in my practice, you don’t have to go it alone. Whether you’re heading to Italy or Indonesia, we walk through it together:
✅ I decode the CDC guidance for your destination
✅ We plan circadian rhythm strategies to fight jet lag
✅ You get the right vaccines, refills, and travel meds on time
✅ And you get peace of mind knowing your doctor travels with you (virtually, of course)
Travel-Ready Care Starts Before You Pack
Don’t wait until you’re already on a plane with the wrong meds and no plan for sleep.
We’re not full yet—but we’re getting close. If you’ve got international travel coming up, now’s the time to join the practice and prep like a pro.
