The best tips against jetlag

More than 90% of travelers suffer after Moving to a different time zone can cause jet lag. But how do fatigue, exhaustion, and sleep disturbances arise from the time difference? Learn more here, along with simple tips you can use to prevent jet lag, mitigate the negative effects at your destination, and quickly overcome it.

Table of contents

1. Traveling through time
2. How does jet lag occur?
3. Consequences of jet lag
4. The best tips against jet lag
5. Further support
6. Conclusion

1. Travel through time

Travel is slowly becoming safer again, and especially in the summer, many people are flying to faraway vacation destinations. However, the fact that long-haul flights involve crossing different time zones and having to adjust to a new day-night rhythm at our destination can put a real strain on our bodies. More than 90% of long-haul travelers suffer from fatigue, exhaustion, or digestive problems in the first few days or even weeks at their destination. But where does this so-called jet lag come from?

2. How does jet lag occur?

Jet lag occurs when we travel across different time zones within a few hours and find ourselves at a completely different time of day when we arrive at our destination. The time difference disrupts our body's circadian rhythm ("internal clock"), and our sleep-wake cycle no longer corresponds to the natural daily routine of our new environment. After a rapid journey to another time zone, our body initially follows its usual rhythm and needs some time to adjust to the new circumstances. This has a particularly strong impact on our sleeping patterns and disrupts numerous other bodily functions, such as hormone production, the regulation of important metabolic processes, body temperature, and blood pressure. And this despite the fact that regeneration during sleep is extremely important for us, especially after the stress and strain of a long journey.

3. The consequences of jet lag

Our sleep suffers particularly from the sudden change in time zones, for example, because the body produces sleep hormones even though it's now the middle of the day. Learn how the hormone melatonin regulates sleep. hereAs a result of jet lag, we often have trouble falling asleep in the evening or wake up particularly early in the morning, and then suffer from extreme fatigue, exhaustion, or mood swings during the day. Headaches, dizziness, or indigestion can also occur after arriving in a new time zone. How long these symptoms last varies from person to person and also depends on the number of time zones crossed. The greater the time difference at the vacation destination, the longer the body needs to adjust.

Rule of thumb: For every hour of time difference, you need about a day to adjust.

The direction of flight is also crucial. When traveling westward, the day lengthens, which is usually more bearable and easier for the body to process than traveling eastward, where the body's internal clock has to adjust to a "shorter" daily rhythm.

4. The best tips against jet lag

Don't worry! With a few tips, you can optimally prepare for your upcoming trip and help your body quickly adjust to the new time at your vacation destination.

#1 Before you travel

Adjust your sleep-wake rhythm early
To mitigate the time difference and help your body adjust, you can begin gradually adjusting your daily and sleep routine to the new time zone a few days before your trip. Before flights east, it's recommended to go to bed a little earlier and get up accordingly, whereas before a trip west, you can stay up a little later.

Note the length of stay
For short stays in a different time zone, it's best to slow your body down to avoid double jet lag. So, if you're only spending a few days in a destination with a time difference, maintain your normal daily routine so your body doesn't have to adjust again upon your return.

#2 Traveling/On the road

Avoid sleep breaks & naps
Despite boredom and fatigue on the plane, it's better to stay awake! Taking too many naps may reduce your need for sleep and reduce the natural fatigue that would help your body adjust to an earlier or later sleep time at your destination.

Maintain a healthy and light diet
Easily digestible, protein-rich meals can be easily processed during the flight and at your destination during unusual meal times, and they also provide the body with important nutrients and energy without placing additional strain on it. Also, make sure you drink enough fluids and avoid stimulating foods and beverages containing alcohol, caffeine, and nicotine to forgo.

#3 After the trip/At the destination

Quickly adapt to the new times
Even if it's difficult, at least for longer stays, you should completely adjust to the new time immediately after arriving at your destination and specifically support your body in developing a new daily and sleep routine. Therefore, try to stay awake until the evening despite fatigue, or go to bed earlier than usual due to the time difference.

Stay active and move
Exercise in daylight and fresh air stimulates the circulation and not only helps combat acute fatigue, but also has a positive effect on falling asleep in the evening. Daylight positively influences hormone production and supports your body in the natural regulation of your sleep-wake rhythm. You can learn more about this in this article.

5. Further support against jet lag

Melatonin – secret weapon against jet lag
As you probably already know, the sleep hormone melatonin is an important regulator of our sleep-wake rhythm and is already known as an effective means of supporting the sleep process. Scientific studies also show that our "internal clock" can adjust more quickly to a new time zone with additional melatonin intake. Dietary supplement with melatonin can therefore reduce the effects of jet lag when traveling across different time zones and help your body quickly adjust to the new time. We have explained how melatonin can be used as a dietary supplement. here summarized for you.

Ideal for on the go and fast acting is, for example, our SLEEP SPRAY with melatonin, lemon balm and passionflower extract.

Danger! While melatonin has a natural effect as a natural hormone produced by the body, you should avoid chemical sleeping pills, especially on long journeys, as these affect sleep in an unnatural way and further disrupt your natural sleep rhythm.

6. Conclusion

• Jet lag occurs when we travel through different time zones and our internal clock is thrown off balance.
• The consequences of jet lag range from tiredness, exhaustion and mood swings to headaches, dizziness or indigestion.
• Before you travel: Gradually adjust your daily routine to the time of your destination before you start your trip.
• On the go: Avoid frequent sleep breaks and make sure you eat an easily digestible, healthy diet with sufficient fluid intake.
• At a destination with a time difference: Follow the new time directly and spend plenty of time in the fresh air to support natural sleep.
• With additional intake of melatonin, the internal clock can adapt more quickly to a new time zone.

Best wishes and see you soon!