Jetlag ade! How to survive long trips without sleep problems

Jetlag ade! How to survive long trips without sleep problems

trips to other time zones can be a challenging experience for many travelers. The jet lag, a disturbance of the sleep rhythm, often occurs after long -haul flights over several time zones and is the result if the circadian rhythm does not match the local period. A time difference of at least five hours can already lead to unexpected sunrise and lower ends, which can additionally mess up the body.

The symptoms of jet lag are diverse and can significantly impair travel. This includes discomfort, sleep and sleep disorders, increased need for sleep, fatigue, daily fatigue, weakness in concentration, reduced performance, headache and gastrointestinal problems. According to a study by ōura, the sleeping time usually normalizes after two days, while sleeping times and quality can be disturbed for up to 15 days. In particular, trips to the east, such as from Cologne to Sydney, are often more stressful than trips to the west, such as from Cologne to Denver.

symptoms and adaptation

like Dr. Rebecca Robbins clearly explained, jetlag is more likely to result in people who naturally get up early, when traveling to the east, while evening types experience difficulties on flights to west. The inner clock of the body is based on daylight, with melatonin being released in the dark. The adaptation to new time zones can also take longer, the more time zones are scanned. Travelers to the east should expect about a day of getting used to per two hours of time, while adjustment when traveling to the west usually goes faster.

To avoid jetlag effectively, there are several strategies. A gradual adjustment of the bedtime before the trip, ideally by 15 to 30 minutes a day, can be helpful. Dinner should also be adapted to the target time. Light plays a central role: in the morning you should recharge your light, while light light should be avoided in the evening, especially after flights to western directions. In addition, the use of melatonin (in low dose of 1-2 mg) can be a sensible measure. Regular movements and short naps of a maximum of 90 minutes after night flights also support adaptation.

practical tips for travelers

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

The challenges of a jet lag can be effectively tackled with these tips and thus make the trip more pleasant. Ultimately, it is important to respect your own body and its needs in order to promote quick adaptation to new environments. For further details on this topic, desired.de href = "https://www.adac.de/gesundheit/gesund-unterweg/flimz-schiff/tipps- against-jetlag/"> adac offers additional tips to be able to overcome jet lag and to be able to travel carefree.