How to manage jet lag

Jet lag is a temporary disorder of the internal biological clock that occurs when three or more time zones are quickly crossed. The body has to adapt to the new rhythm of day and night, which can be challenging both physically and mentally.

Symptoms of jet lag
• muscle fatigue
• Insomnia
• Headaches
• temporal, sometimes even spatial, disorientation
• mood disorders, greater irritability or tearfulness
• indigestion

How to prevent jet lag and mitigate its effects

 

1. Gradual adaptation before the trip
Start adjusting your sleep schedule according to your target time zone a few days before your flight.
• When traveling east, go to bed and get up an hour earlier each day.
• When traveling west, on the other hand, shift your sleep by an hour later. Even a shift of 30 minutes a day can have a positive effect.

2. Sufficient hydration
Drink plenty of water during the flight. Avoid alcohol and caffeine, which can disrupt sleep and worsen dehydration.

3. Use of daylight
Natural light helps the body readjust its biological clock.
• Upon arrival, try to spend as much time as possible outdoors in daylight.
• Light with a blue component (e.g. morning sun) is particularly effective in suppressing melatonin production.

4. Sleep during the flight
Try to sleep on night flights. Earplugs, an eye mask and comfortable clothing can help.

5. Light diet
Avoid heavy and greasy foods, which can burden digestion and disrupt sleep.

6. Physical activity upon arrival
A light movement or walk after arrival helps the body adapt more quickly to the new rhythm.

7. Melatonin
Melatonin is a hormone that regulates sleep. Its supplements can help with the transition to a new time zone – ideally after consulting a doctor.

8. Arrival planning
If possible, plan your arrival so that you have time to rest before starting work or other demanding activities.

Light therapy: Helping to reset your biorhythm

 

Timing your exposure to light can significantly speed up adaptation to a new time zone:
• When traveling west: Expose yourself to bright light (ideally with a blue component) about an hour before you plan to fall asleep. This delays melatonin production and delays the onset of sleep.
• When traveling east: On the contrary, try to be in the light as early as possible in the morning to promote natural awakening and shift sleep to an earlier hour.