Jetlag is a well-known phenomenon that many travelers experience after long-haul flights. After landing in a distant destination, the body can struggle to adapt to the new time zone, which can lead to fatigue, sleep disturbances and other unpleasant symptoms. In this article, you will find out exactly what jet lag is, how it manifests itself and what effective strategies are available to alleviate its symptoms.
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What is jetlag?
Jetlag, also known as “time zone sickness”, occurs when our internal clock, which controls our sleep-wake cycle, is out of sync with the new time zone we have traveled to. Our internal clock is determined by the so-called circadian rhythm, which is based on light and darkness. When we travel across several time zones, this rhythm is disrupted, leading to jetlag.
Symptoms of jetlag
Jetlag manifests itself in different ways, depending on the number of time zones crossed and the individual’s ability to adapt. Common symptoms are:
- Sleep problems
- Tiredness
- Concentration problems
- Mood swings
- Digestive problems
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4 super tips for avoiding and reducing jetlag
Fortunately, there are several strategies that can help minimize jetlag and make it easier to adjust to the new time zone:
1. Preparation before the trip
- Adjust your sleep rhythm: Gradually adjust your sleeping time to the time zone of your destination a few days before departure. This can make the transition easier.
- Get enough sleep before the trip: Make sure to travel rested so you don’t start your trip already tired.
2. During the flight
- Hydration: Drink plenty of water and avoid alcohol and caffeine, as these can dehydrate the body and disrupt sleep.
- Exercise: Get up regularly, walk a few steps on the plane and do light stretching exercises to promote blood circulation.
- Sleep: Try to sleep during the flight. Use sleep masks and earplugs to minimize disruptive influences.
3. After arrival
- Use daylight: Daylight is a powerful regulator of our internal clock. Spend plenty of time outdoors, especially in the morning, to help your body adjust to the new rhythm.
- Respect local time: Adjust your activities to the local time immediately. Eat at local meal times and go to bed at local bedtimes.
- Avoid short naps: Short naps can be tempting, but they should be avoided if possible to avoid delaying the adjustment.
4. Diet and exercise
Light meals: Eat light and healthy meals to avoid putting extra strain on your digestive tract.
Sport: Light physical activity can help to overcome jet lag. A walk or light training promotes blood circulation and increases well-being.
Conclusion
Jetlag can be an unpleasant side effect of traveling to new time zones, but with the right preparation and some tried and tested tips, its impact can be significantly reduced. By gradually adjusting your internal clock to the new time zone, taking advantage of sufficient daylight and listening to your body, you can alleviate the symptoms of jetlag and enjoy your trip to the full.
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