Goodbye jet lag! This will help you survive long journeys without sleeping problems

Goodbye jet lag! This will help you survive long journeys without sleeping problems

Traveling to different time zones can be a challenging experience for many travelers. Jet lag, a disorder of sleep patterns, often occurs after long-haul flights across multiple time zones and is the result of circadian rhythms not matching local time. A time difference of at least five hours can lead to unexpected sunrises and sunsets, which can further confuse the body.

The symptoms of jet lag are varied and can significantly affect travel. These include malaise, difficulty falling asleep and staying asleep, increased need for sleep, tiredness, daytime sleepiness, poor concentration, reduced performance, headaches and gastrointestinal problems. According to a study by ŌURA, sleep duration typically returns to normal after two days, while sleep times and quality can remain disrupted for up to 15 days. In particular, traveling east, such as from Cologne to Sydney, is often more stressful than traveling west, such as from Cologne to Denver.

Symptoms and adaptation

Like Dr. Rebecca Robbins clearly explains that jet lag is more likely to occur in people who naturally rise early when traveling east, while evening types experience difficulties when flying west. The body's internal clock is based on daylight, with melatonin being released in the dark. Adjusting to new time zones can also take longer the more time zones you fly over. Travelers to the east should expect about a day of adjustment time for every two hours of time difference, while the adjustment is usually quicker when traveling west.

There are several strategies to effectively avoid jet lag. Gradually adjusting your bedtime before traveling, ideally by 15 to 30 minutes per day, can be helpful. Dinner should also be adjusted to the target time. Light plays a central role: in the morning you should soak up light, while in the evening bright light should be avoided, especially after flights to the west. In addition, the use of melatonin (in a low dose of 1-2 mg) can be a useful measure. Regular exercise and short naps of a maximum of 90 minutes after night flights also support adaptation.

Practical tips for travelers

In addition to adjusting the daily routine, there are a large number of recommendations that should be followed during the trip itself. Travelers should make sure to drink enough water and avoid alcohol and caffeine during the flight. A sleep mask and earplugs can help improve sleep on board. After arrival, it is advisable not to plan strenuous activities immediately and instead go to bed at a local time, even if fatigue is pressing.

You can effectively tackle the challenges of jet lag with these tips and make your trip more pleasant. Ultimately, it is important to respect your own body and its needs to promote rapid adaptation to new environments. For more details on this topic offers desired.de comprehensive information while ADAC offers additional tips to overcome jet lag and travel carefree.