This post is sponsored, in partnership with Lumos.
You may remember when, back in 2024, Travis Kelce of the Kansas City Chiefs asked his girlfriend Taylor Swift, “How do you not have jet lag right now?” referring to the fact that she’d flown from Tokyo to Las Vegas just in time for the Super Bowl. She laughed it off. “Jet lag is a choice,” she famously quipped.
Understanding jet lag and how light therapy can help
If you’ve ever traveled across multiple time zones, you know the struggle is real. Jet lag can leave you feeling exhausted, cranky and totally out of sync. But why does it happen? It all comes down to your body’s internal clock, known as its circadian rhythm. This rhythm runs on a roughly 24-hour cycle, controlling when you feel sleepy, when you wake up and even things like hormone levels and digestion.
Light is the main cue that keeps this internal clock on track. But when you hop on a plane and land in a completely different time zone, your body gets confused. Your brain still thinks it’s bedtime when the sun is shining, or it keeps you wide awake when it’s the middle of the night. This mismatch is what causes classic jet lag symptoms: fatigue, brain fog, irritability and even an upset stomach.
Why light is the key to beating jet lag
Light exposure is like a reset button for your body clock. Getting sunlight (or the right kind of artificial light) at the right time can help you adjust to a new time zone faster. For example, if you’re traveling east, getting light in the morning can help you wake up and feel alert. If you’re heading west, evening light can delay your internal clock and help you stay awake longer. On the flip side, avoiding light when your body thinks it’s nighttime, prevents further confusion.
Timing is everything, though. That’s where light therapy comes in, offering a smarter, more precise way to give your body the signals it needs to adjust quickly.
How light therapy works (and why it can be a game-changer for travelers)
Light therapy uses controlled bursts of light to nudge your circadian rhythm into the right time zone. Research shows that this kind of targeted light exposure can reduce jet lag symptoms. In fact, studies have found that travelers who use light therapy before and during their trips adjust faster and feel better than those who don’t.
Meet the Lumos Smart Sleep Mask
The Lumos Smart Sleep Mask takes light therapy to the next level by delivering controlled bursts of light while you sleep. Lumos is built on decades of research from Stanford University and has been funded by NASA and the Department of Defense. In fact, clinical studies show that both the technology and the product can reduce jet lag by up to 44% and shorten time to fall asleep by up to 37%.
The Lumos technology is seamlessly embedded into a soft, breathable sleep mask that emits gentle light pulses that penetrate your eyelids (without waking you up) and the light cues signal your brain to shift your internal clock, helping you sync up with your new time zone faster and with less hassle.
Connect Lumos to your smartphone via the Lumos iOS app, where you can choose from a variety of sleep programs designed to help you adjust your circadian rhythm for better sleep, energy and alertness.
Here’s how it works:
- Personalized programming: You input your travel plans and sleep preferences into the Lumos app and it customizes a light therapy schedule just for you.
- Nocturnal light pulses: While you’re asleep, the mask delivers light pulses at specific times to gradually adjust your body clock.
- Daytime light guidance: The app also provides tips on when to seek or avoid light during the day to enhance the mask’s effects.
- Blue light blocking: During the day, the Lumos Blue Blocker, ergonomically designed goggles, can help you avoid light exposure, if necessary, to keep your rhythm on track.
Why travelers love it
The best part? It works while you sleep. Instead of trying to chase the sun or sit in front of a light box for hours, the Lumos Smart Sleep Mask does the hard work for you without forcing you to change your routine. It’s also personalized to your unique trip, working with your normal sleep schedule and your own flight schedule, which means better results than a one-size-fits-all approach.
Why choose light therapy over other jet lag remedies?
Traditional jet lag remedies like melatonin or sleep aids can be hit or miss. Plus, they come with side effects like grogginess or dependency and personally, I’ve never liked taking them. Light therapy, on the other hand, is drug-free and works with your body’s natural systems. And because the Lumos mask does the work while you snooze, it’s an easy, hassle-free solution for even the busiest of travelers.
Travel smarter with light therapy
Jet lag doesn’t have to ruin your adventures. By harnessing the power of light therapy, you can reset your internal clock and hit the ground running. The Lumos Smart Sleep Mask makes it easy to adjust to new time zones and make the most of your travels. So, the next time you plan a trip, don’t just pack your bags. Pack a smarter way to beat jet lag, too.
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