What you eat and drink after a long flight can actually play a surprising role in how quickly you recover. While greasy airport snacks might be tempting, choosing the right foods can help regulate your circadian rhythm and promote restful sleep.
For meals, opt for foods rich in tryptophan—an amino acid that helps the body produce melatonin and serotonin. Think turkey, salmon, eggs, bananas, oats and nuts. A light dinner with these ingredients, eaten at your destination’s local dinnertime, can encourage your body to start syncing with the new schedule. Complex carbs, like whole grains and sweet potatoes, can also make you feel comfortably sleepy without the energy spikes and crashes.
When it comes to drinks, herbal teas are your best friend. Chamomile and lemon balm teas are known for their calming properties and can help you unwind before bed. Valerian root tea is a stronger natural sedative—best sipped a couple of hours before sleep if you’re really struggling to switch off. During the day, if you’re battling fatigue, green tea or matcha offers a gentler caffeine lift than coffee and is less likely to disrupt your sleep later on.
