The best tips against jetlag

More than 90% of travelers suffer after Changing to another time zone can lead to jet lag. But how do tiredness, exhaustion and sleep disorders arise from the time difference? Find out here what you can do and what simple tips you can use to prevent jet lag, reduce the negative effects at your destination and quickly overcome your jet lag.

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. Traveling through time

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

2. How does jet lag occur?

Jet lag occurs when we travel through different time zones within a few hours and find ourselves at a completely different time of day when we arrive. The time difference throws the body's circadian rhythm ("internal clock") out of sync and our sleep-wake rhythm no longer corresponds to the natural daily routine of our new environment. After the quick 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 habits and disrupts numerous other bodily functions such as hormone production or 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 of time zones, for example because the body produces sleep hormones even though it is now the middle of the day. Find out how the hormone melatonin regulates sleep hereAs a result of jet lag, we often have difficulty falling asleep in the evening or wake up very early in the morning and suffer from extreme tiredness, exhaustion or mood swings during the day. Headaches, dizziness or digestive problems can also occur after arriving in a new time zone. How long the symptoms last varies from person to person and also depends on the number of time zones crossed. The greater the time difference at the holiday 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 the flight is also important. When traveling west, the day is longer, which is usually more bearable and easier for the body to process than a trip east, where the internal clock has to adapt to a "shorter" daily rhythm.

4. The best tips against jet lag

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

#1 Before you travel

Adjust your sleep-wake rhythm early
To reduce the time difference and make it easier for your body to adjust, you can start gradually adjusting your daily and sleeping rhythm to the new time zone a few days before your trip. Before flights to the east, it is advisable to go to bed a little earlier and get up earlier accordingly, whereas before a trip to the west, you can stay up a little longer.

Consider the length of stay
For short stays in a different time zone, it is best not to let your body get used to the new time at all to avoid double jet lag. So, if you are only spending a few days in a destination with a time difference, maintain your normal daily rhythm so that your body does not have to adjust again when you return.

#2 Traveling / On the road

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

Maintain a healthy and light diet
Easily digestible, protein-rich meals can be processed well on the way and at the destination at rather unusual “meal times” and also provide the body with important nutrients and energy without putting additional strain on it. Also make sure to drink enough fluids and avoid stimulating foods and beverages containing alcohol, caffeine and nicotine to renounce.

#3 After the trip / At the destination

Quickly adapt to the new times
Even if it's difficult, you should, at least for longer stays, completely adapt to the new time immediately after arriving at your destination and specifically support your body in developing a new daily and sleeping routine. So try to hold out until the evening despite being tired or go to bed earlier than usual depending on the time difference.

Stay active and moving
Exercise in daylight and in the fresh air gets your circulation going and not only helps against acute tiredness, but also has a positive effect on falling asleep in the evening. This is because daylight has a positive effect on hormone production and supports your body in the natural regulation of your sleep-wake rhythm. You can find out 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 process of falling asleep. Scientific studies also show that our "internal clock" can adapt more quickly to a new time zone if we take additional melatonin. dietary supplements with melatonin can therefore reduce the effects of jet lag when travelling through different time zones and help your body to quickly get used 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 our SLEEP SPRAY with melatonin, lemon balm and passionflower extract.

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

6. Conclusion

• Jet lag occurs when we travel through different time zones and our internal clock becomes unbalanced.
• The consequences of jet lag range from tiredness, exhaustion and mood swings to headaches, dizziness or digestive problems.
• Before you travel: Before you start your journey, gradually adjust your daily routine to the time at your destination.
• On the go: Avoid frequent sleep breaks and make sure you eat an easily digestible, healthy diet with plenty of fluids.
• 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 regards and see you soon!