Big vacation coming up?
When there are many hours of flying to the east or west, many travelers fear the legendary jet lag.
But this can be effectively prevented.
If you travel to a different time zone, you really mess up your sleep rhythm.
Are you vacationing in New York City?
People there are “ahead” of our time: when the clock in Munich shows 3 p.m., it is only 9 a.m. in New York City.
Those who travel east must put the clock forward
when they arrive at their destination.
Take Singapore as an example: when we sip our afternoon coffee in Munich at 3 p.m., many people in Singapore are having dinner at 9 p.m.
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The time difference in the faraway holiday country is a problem for some tourists.
© Thomas Koehler/Imago
Even if a long journey makes you tired, many holidaymakers have problems getting used to the new bedtimes immediately.
Tiredness during the day, problems falling asleep and staying asleep, lack of concentration, digestive problems and even irritability
can indicate jet lag.
The term summarizes all complaints associated with crossing time zones quickly.
Some people have almost no problems getting used to the new day-night rhythm, while others find the first few days of vacation unbearable.
The good news: You can
effectively prevent jet lag.
With these ten tricks you will never sleep badly again
With these ten tricks you will never sleep badly again
Preventing jet lag: It is best to start preparing a few days before the trip
As the Techniker Krankenkasse (TK) informs, you can prevent severe jet lag with the following routines:
Adapt your sleeping rhythm at home
: In order to get used to the time zone in your holiday destination as quickly as possible, it is advisable to adjust your bedtime a few days before the trip.
This means that those who fly east should go to bed earlier than usual, those who fly west may stay up later.
Shift your sleeping and waking times by an hour each day so that your internal clock is already approaching the time at your destination, according to the TK recommendation.
Immediately change your bedtime and mealtimes locally
: Arrived in the holiday country, you should immediately live according to local time.
This behavior will help your body get used to the new times quickly.
Anyone who flies east and is not yet tired at bedtime can, for example, try to fall asleep more quickly with relaxation techniques.
No alcohol, no medication
: your body has enough to do in the first few days in the new time zone to get used to the new circumstances.
It is therefore best to avoid everything that puts additional strain on your body.
Lots of fresh air, little effort
: It is best to spend as much time outdoors as possible once you have reached your destination.
This helps your body to get used to the climate and the new rhythm.
At the same time, according to Techniker Krankenkasse, you should be careful not to overstrain yourself.
If you want to go on a strenuous mountain tour, you should plan it so that it does not fall on one of the first days of your vacation.
List of rubrics: © Thomas Koehler/Imago
