Overcome jet lag

You've finally landed at your destination—but instead of feeling energized and ready to explore your new surroundings, you feel tired, irritable, and completely out of rhythm? Welcome, jet lag. Anyone who travels across multiple time zones knows this unpleasant transition. The good news: You can do something about it!

Table of contents

1. What is jet lag actually?
2. Why does jet lag occur when flying?
3. The best tips against jet lag – before, during & after the flight
4. Jet lag hacks for frequent travelers
5. Our anti-jet lag travel plan

6. Conclusion

1. What is jet lag actually?

Jet lag is a temporary sleep-wake disturbance, which occurs when your internal clock (circadian rhythm) no longer aligns with local time. Common symptoms include:

• Tiredness & exhaustion

• Falling asleep or Difficulty sleeping through the night

• Difficulty concentrating

• Gastrointestinal complaints

• Irritability or depressive moods

The body usually needs per hour time difference about one dayto fully adapt – but it can also go faster if you keep a few things in mind.

2. Why does jet lag occur when flying?

Our internal clock is mainly influenced by Light, temperature, exercise and meal times If you cross several time zones in a short period of time – for example, when flying from Germany to the USA or Asia – these signals become confused. Melatonin productionthat regulates your sleep.

Exciting: Hormones such as Cortisol and melatonin play a major role in jet lag.

3. The best tips against jet lag – before, during & after the flight

Before the trip:

• Start customization: Gradually change your bedtime 2-3 days in advance

• Start well rested: Flying while overtired worsens jet lag

• Drink plenty & avoid alcohol: Especially the evening before

✈️ During the flight:

• Set clock to target time – this way you mentally get used to

• Eat lightly and drink plenty – this supports digestion

• Use a sleep mask and neck pillow – for restful flight sleep

• Don't forget to move – to keep circulation and metabolism going

🌅 After landing:

• Adjust to local time – don't sleep when it's light outside

• Use daylight – natural light is the strongest pacesetter

• Light movement – helps the body to adapt faster

If you have trouble falling asleep, our tips for better sleep despite disturbances.

4. Jet lag hacks for frequent travelers

Note the direction:

• Traveling westward (e.g. USA): easier because the day is “extended”

• Traveling east (e.g.Asia): harder because you have to go to sleep earlier

🕶️ Lighting management:

• Use sunglasses or artificial light to control melatonin release

💊 Melatonin supplementation:

• Proven to help with jet lag when taken in the correct dosage and at the right time
  (A notice: You can find out more about natural sleep aids like melatonin here.)

5. Our anti-jet lag travel plan

For flights to the west (e.g. USA):

• Go to bed later than usual (1–2 hours per day before departure)

• After landing, soak up plenty of daylight in the afternoon

For flights to the east (e.g. Asia):

• Go to bed earlier (1–2 hours per day before departure)

• Use direct sunlight in the morning – in the evening, if necessary, take a low dose of melatonin

6. Conclusion

• Jet lag is caused by a shift in the internal sleep-wake rhythmwhen we cross several time zones.

• Light, exercise, nutrition and sleep habits are the most important levers for adapting to the new time zone.

• Traveling westward is often easier for the body than eastward, as the day lengthens.

• Targeted preparation before the trip – such as adjusted sleep times and light management – ​​can make the transition easier.

• With simple tricks and a little planning, jet lag can be significantly reduced and enjoy the trip much more relaxed.