The Nightly – "Hacks for Overcoming Jet Lag"

Podcast: The Nightly (by Hatch Podcasts)
Hosts: Krista, KP, Jack East
Date: January 10, 2026

Episode Overview

This cozy episode of The Nightly digs into the universal struggle of jet lag, framing it as a challenge to be "hacked" together. Host Krista calls on her co-hosts KP and Jack East for practical advice to overcome relentless sleep disruptions after trips to New Zealand. Expect warm banter, playful digressions, and a toolkit of strategies for recovering faster from long-haul time zone shifts.

Key Discussion Points and Insights

Concert Culture & Generational Shifts (00:30–07:00)

• Opening Banter: The hosts kick off with light pop culture chatter, reminiscing about concerts and the youthful energy (or surprising lack thereof) at recent shows, specifically a Lorde concert attended by Krista.
• Generational Divide: The hosts joke about feeling "boomerish" at events populated by teens glued to their phones.
  • KP: “Mitski… kind of got in trouble… when I look out and see a sea of phones the entire show, I can’t help but feel that you guys are, like, not actually connecting with my music.” (05:06)
  • The trio humorously debates concert etiquette and shifting norms.

Jet Lag Woes: Krista’s Dilemma (07:00–08:30)

• Krista's Struggle: Frequent visits to her in-laws in New Zealand (16–18 hours ahead of NY) wreak havoc on her sleep for weeks upon return.
  • Krista: “Every time we come back from New Zealand, it takes me weeks, literally weeks to be able to sleep like a normal person again.” (07:38)
• Symptoms: Early evening “crash,” waking up wide-eyed in the middle of the night, and restless mornings.

Jet Lag "Hacks" – Approaches & Debate (08:30–16:00)

• Melatonin and Humor:

  • KP: “What I might do is… swallow a bunch of melatonin gummies… Maybe run into a door frame, go to bed, you know? Tom & Jerry, go to bed, see little birds circling around your head.” (08:28–09:08)

• Flight Timing & Sleep Discipline:

  • Jack East: Suggests strategically timing flights and in-flight sleep:
    • Land in the afternoon/evening locally and do not sleep on the plane so you can crash at the right time.
    • If you must sleep, sleep early in the flight so you're awake for the latter part and can align with local time on arrival.
      • Jack East: “Not sleeping on the plane is a big part… If you do sleep, sleep early in the flight…” (10:56–11:17)
  • Krista: “Force myself to stay awake for the second half of the flight.” (12:04)

• Realities of Direct Flights:

  • Krista shares news of a now-available direct NYC–Auckland flight, increasing both the convenience and the challenge (11:17).

Scientific & Lifestyle Strategies (16:00–18:50)

• Light Therapy and Gradual Adjustment:

  • KP leans “encyclopedia” and reports on athlete strategies:
    • Gradually taper sleep schedules several days before returning, shifting bedtime earlier in increments.
    • Use light exposure to nudge the body toward local time, simulating daylight with lamps if necessary—even using their Hatch device.
      • KP: “You have to like, go stand in front of the lamp for a while to simulate that it's morning.” (15:28)
      • Krista: “Oh my god, I could use my Hatch in this way. It never occurred to me that my Hatch could get me back on…” (15:46)
  • Vitamin D and caffeine can help reset cues when your body expects sleep.

• Preparing Before the Flight:

  • Start syncing your sleep schedule with your destination’s time zone 1–2 days before travel.
    • Jack East: “Start trying to get on your home schedule…the one day…may be a weird schedule for where you're at, but that’ll set you up…” (16:08)

Recap of “The Prescription” (17:55–18:57)

• Krista summarizes the plan:
  • Pre-trip: Gradually shift sleep-wake times to home time zone.
  • On the plane: Limit sleep, try to land late afternoon/evening.
  • At home: Use simulated sunlight to stay awake until an appropriate bedtime.
  • Consider melatonin, B12, and light snacks, plus a familiar TV ritual (like watching Married at First Sight) to wind down.

Notable Quotes & Memorable Moments

• KP on concert etiquette:

  • “I think the younger—this is the oldest thing I’ve ever said—but I do think the younger generation just, like, is doing it a little different at concerts.” (05:06)

• Jack East on the ultimate hack:

  • “Move your mother-in-law to New York so that way, you don't have to travel to New Zealand once or twice a year…or y’all move to New Zealand and you never had to do this ever again. That’s the best hack I can give—move.” (14:11–15:06)

• Krista on generational self-kindness:

  • “I am in a human body and I’m not a spry 15-year-old at a Lord concert anymore. I’m way older than that.” (20:00)

Timestamps for Important Segments

• 00:30–07:00: Opening banter & generational talk about concerts/Lorde’s fanbase
• 07:00–08:30: Krista’s sleep battle after New Zealand trips
• 08:30–16:00: Jet lag remedies: gummies, flight hacks, and the art of sleep timing
• 16:00–18:50: Research-based solutions: light therapy, vitamin D, caffeine, pre-trip scheduling
• 17:55–18:57: Krista recaps the master plan
• 19:04–20:00: Acceptance and kindness towards oneself about sleep challenges

Final Thoughts & Takeaways

• Actionable advice: Start adjusting your schedule before traveling, smartly plan your flight and sleep, use light therapy, leverage technology (like a Hatch device), and show yourself patience as your body catches up.
• The underlying message: Besides the hacks, sometimes the wisest approach is allowing yourself grace. The trio’s empathy and humor set a cozy, supportive tone, making the episode as comforting as its advice is practical.

Listeners interested in further details or immersive sleep tech can visit Hatch Co or follow @hatchpodcasts on social media.