You can overcome jet lag without sleeping pills. There are home remedies that alleviate jet lag symptoms and help against fatigue after a long-haul flight.
The anticipation of the vacation is huge. Finally it's time to go. Pack your bags, go to the airport, check in quickly, get on the plane and get off after a few hours. And finally fill up with a big load of sun :)
There is nothing left of the full thirst for action and the desire to start immediately and explore the country? You feel limp, tired, are in a bad mood and tense? Hello dear jet lag!
But that doesn't always have to be the case! Because overcoming a jet lag can be easily possible. You can prepare yourself days before the vacation. And thus significantly reduce the jet lag symptoms.
We tell you how to get rid of the feeling of being completely down. Jet lag doesn't stand a chance!
Table of contents
What is jet lag? And how does it develop?
Jet lag is a phenomenon that can occur when crossing multiple time zones. But not necessarily. Every body reacts differently to the time difference.
The word jet lag is composed of the English word for airplane (jet) and time gap (lag).
The shift between light and dark and the time of day causes our sleep-wake rhythm to falter. The biorhythm is disturbed. We feel exhausted. We are listless and stagger out of the plane in a daze. Not a good start for a vacation. Especially not if an adventure vacation with a lot of walking is on the agenda.
Jet lag destroys our rhythm
Somehow, the time of day and our physical condition don't match. The sun is shining. We feel as tired as we did at 11 p.m. Yet the day is just getting started.
Instead of being full of zest for action and adventure, we only feel one thing: tiredness.
This is due to the fact that the biorhythm no longer coincides with external factors such as day and night.
Especially when crossing a whole lot of time zones, this causes us a lot of trouble. The body compulsively tries to maintain the inner rhythm. And only slowly adapts to the new circumstances.
However, the bio-rhythm not only makes us tired, but also controls our body temperature, blood pressure and hormone release in our body.
Half a day to a full day per time zone
The more distant the vacation destination, the greater the time difference. And the worse our jet lag. Unfortunately, our bodies adapt very slowly to the new rhythm. Unfortunately, there is no button to turn it on and off.
In addition to body temperature, digestion and hormone balance are also adjusted to the new circumstances. All this takes time.
Basically, you can say: For each time zone flown over, you can expect an adjustment period of up to half a day in the worst case. Sometimes even a whole day.
Jet lag on flights to the west and east
The development of jet lag is crucial the direction in which the flight goes. Our body tolerates flights to the west better than a flight to the east.
This is because our internal clock does not tick precisely every 24 hours. Our body clock runs in longer phases.
So: flights that lengthen our day are an advantage for our internal clock. If we fly to the east, our day becomes shorter - jet lag is pre-programmed.
Jet lag when flying west
If you fly from Berlin to Florida and land there around 5 p.m., your body will cope well. In Germany, it will be shortly before midnight.
Tip for the flight to the west:
Stay awake for a few more hours. You'll be dead tired, but will easily get into the rhythm.
Jet lag when flying east
It becomes more difficult when you fly from Germany to Thailand. While it is 11 a.m. here, it is already 4 p.m. in Bangkok.
Overcome jet lag with home remedies and without sleeping pills
1. make preparations against jet lag
Planning is half the battle. If you have longer long-distance trips planned, you can make arrangements days in advance. If you're flying across multiple time zones and want to overcome jet lag before it occurs, you can do that:
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Avoid jet lag with sleep
On a flight to the east
Thailand, India, Cambodia are on the itinerary? Goes to sleep an hour earlier and accordingly gets up an hour earlier.
On a flight to the west
Vacationing in the USA or the Caribbean? Go to sleep one hour later and get up accordingly one hour later.
Plan the trip so that you arrive around noon if possible. This will make the day longer. In the evening, however, you will be especially tired and groggy. But it pays to persevere - you'll feel much better the next morning.
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Book the right flights
Those who often have problems with jet lag can counteract it with the appropriate flight times.
Book a flight that lands at your destination in the afternoon. This way, you won't have to wait long before you can go to bed.
2. tips against jet lag during the flight
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Trick yourself
Change your wristwatch on the plane. This allows you to mentally adjust to the new time during the flight.
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Pay attention to the sleep-wake rhythm on the plane
You can counteract jet lag during the flight. When you travel east, you sleep on the plane.
When it comes to the West, you should try to stay awake. You can stay awake through regular exercise and the right food.
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Decide on the right dishes
The choice of food on board also has an influence on your rhythm. Carbohydrates tend to make you tired. If you're flying east, go for potatoes, pasta and yogurt. They will cause you to become tired.
Protein-rich food suppresses fatigue. It helps you stay awake for a long time. Meat, cheese, eggs or fish should be on your menu.
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Drink enough against jet lag
You should drink plenty of fluids during the flight. The air in the plane is dry and deprives our bodies of fluids. However, you should keep your hands off alcohol. Its effect is even stronger in the air than on the ground.
In addition, it also ensures that the body dehydrates. You should also keep your hands off coffee and black tea. Fruit juices or mineral water are much better.
3. overcome jet lag: This is how it works in the vacation country
Often the best tips and preparations do not help. You are exhausted, tired and not fit. But even then you can overcome jet lag.
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Try to adapt to the time in the vacation country
Even if it's anything but easy, try to hold out until the evening before you go to sleep. Afternoon naps only confuse the body further.
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Fresh air and sun help overcome jet lag
During the day, you should spend as much time outdoors as possible. Sunlight inhibits melanin production. This helps our body to get used to the new daily rhythm. Melatonin is the sleep hormone that controls our daily rhythm. It ensures that we become tired.
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Eat small portions
If you get hungry at an unusual time, only eat small portions. This will help you overcome jet lag. If you eat too much, you'll only put additional strain on your body. As at home, larger portions can only be eaten at the typical times.
When it's time for dinner at home, but breakfast is just around the corner in your vacation destination, grab breakfast! -
Turns off
If you want to overcome jet lag, you need to know that the feeling is a strong headache. Therefore, do not constantly think what time it is at home, but also mentally arrive in the vacation country.
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Give yourselves a break on the first day
If you do get it, give yourself some time off on the first day. Take it easy and give your body time to get used to the new circumstances. A mountain tour or extreme sightseeing should not be on your to list. At least not on the first day.
What are typical jet lag symptoms?
How intense jet lag is depends on many factors. First of all, it's our physical condition. If we are fit and healthy, we can deal with jet lag more easily.
Age also plays a decisive role in dealing with jet lag. For example, seniors usually have greater problems than young people.
Our bodies can easily cope with small time shifts of two hours at the most. We will hardly notice any side effects.
However, if it is more than two hours, the jet lag can be quite severe. Typical jet lag symptoms then make it difficult for us to start our vacation.
How severe which jet lag symptoms are varies from person to person.
Typical jet lag symptoms:
- Fatigue
- Slow reaction speed
- Exhaustion
- Fatigue
- Bad mood
- Sleep disorders
- Loss of appetite
- Headache and dizziness
- Digestive problems
The typical symptoms of jet lag can be completely subsided after one day or sometimes only after 3-4 days. The direction of the flight plays a decisive role.
Our conclusion:
Avoiding jet lag can work well with simple tricks. It's best to start thinking about the issue days in advance and plan your trip well. If you do get it and want to get rid of jet lag, remember: give your body time!
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