Feel fit faster when suffering from travel jet lag

Feel fit faster when suffering from travel jet lag

Sleep-wake cycles are called “circadian rhythm.” It is based on the “internal clock,” which is different for each person. This is particularly evident when traveling long distances.

If you travel across three or more time zones, your internal clock will often get out of sync. This is known as “jet lag”. The result: you no longer feel fit.

For each time zone that you fly over to the east, you need about a whole day until you have fully adjusted to the time zone of your destination and feel fit again.

When traveling west, this can usually be done more quickly and easily. Here, it takes an average of one day for every 1,5 time zones before you feel fit again. When traveling west across six time zones, it would therefore take around four days to adjust to the new time.

You just don't feel fit

Jet lag can make it difficult to concentrate or stay motivated during the day. Often you feel very tired during the day and have trouble falling asleep or staying asleep. Sometimes jet lag can make you irritable or generally unwell, or you may have headaches, constipation or diarrhea.

Fit despite long-haul flights

Jet lag and travel fatigue cannot be completely avoided. However, with the following tips, you can step by step speed up and optimize your adjustment to the time zone of your destination.

Get fit faster - reduce jet lag and travel fatigue

Before the start of the journey

Before travelling for longer periods abroad or to countries with poor health care, we recommend that you Complete health check (check-up) to have carried out.
It is important to ensure a good and restful sleep in the nights before departure.

Flights to the East

Three nights before you travel, you should go to bed 30 to 60 minutes earlier and avoid bright light - including electronic light - in the evening. In the morning, you should only expose yourself to natural daylight if possible.

flights to the west

Three nights before your trip, you should go to bed 30 to 60 minutes later.
It is advisable, if possible, to sleep a little longer than usual and to avoid bright light for a few hours. This may mean wearing sunglasses and avoiding electronic devices.

The Reise

During the journey, you should change your clock to the time at your destination. You should also try to sleep when it is night at your destination, or at least stay in the dark. During the journey, you should always stay awake when it is daytime at your destination.

It also helps you get fit again faster:
− Drink plenty of water to avoid dehydration
− Limit alcohol and caffeine consumption as much as possible
− Block out engine or cabin noise – it helps to wear foam earplugs or noise-cancelling headphones – an eye mask provides darkness so you can sleep better
− Do not take sleeping pills during the flight – dizziness and disorientation can impair your ability to react and persist after landing – this is especially true for older people and when consuming alcohol

At the arrival

To get fit again faster, it helps:
− You should now quickly adapt to the new time – stay awake when you are tired or go to bed when you are not
− If Doctor recommended, when traveling east or west with more than 12 time zones, a low dose of the sleep-promoting hormone melatonin can be taken before going to bed
− A short 20- to 30-minute nap after arriving in the morning can help you get through until the new bedtime
− Caffeinated drinks can increase alertness, but are not advisable after lunch
− If you cannot sleep at night, a sleeping pill is advisable

Fit after flights east across eight or fewer time zones

If you are flying across 6-8 time zones, avoid early and mid-morning light for a few days, but provide light in the late morning. Morning light is fine if you are flying across five or fewer time zones.

Fit after flights east across more than eight time zones

Early morning light is optimal, but bright evening light should be avoided for a few days.

Fit after flights westward across eight or fewer time zones

Here, light is recommended in the afternoon and evening but not during normal sleeping times.

Fit after flights west across more than eight time zones

Light is useful from morning to late afternoon, but you should avoid bright evening light for a few days

Fit despite jet lag

Some airlines use apps or online calculation programs to help passengers get fit again more quickly. Based on travel data, they determine when which light is useful and when it should be avoided.