You probably know the feeling: you step off the plane after a long flight, the sun is shining, your destination is buzzing with energy... But you? Your body tells you something completely different.
Let's take a look at exactly how jet lag works and what you can do to reduce its effects.
What exactly is jet lag?
Jet lag occurs when your biological clock, the internal rhythm that determines when you should sleep, eat, and be active, suddenly shifts out of sync with the time at your destination. This often happens when you cross multiple time zones in a short period. Your body thinks it's time to go to bed, even though it's morning there. The result? A body that doesn't cooperate and needs days to adjust.
How long does jet lag last?
The rule of thumb is: one day of recovery for every hour of time difference . Flying to New York (a six-hour difference)? Then you could be affected for about a week. Traveling east usually causes more severe jet lag than traveling west. The return trip can also unfortunately throw you off track.
Common jet lag symptoms
- Difficulty falling asleep or waking up
- Sleepy during the day, alert in the evening
- Headache or a heavy feeling in your head
- Digestive problems
- Irritability or mood swings
If you start your journey feeling tired or see little daylight, these symptoms can feel even more intense.
What helps against jet lag? And how can you prevent it?
Complete prevention may not be possible, but you can significantly alleviate the symptoms. Here are 5 practical tips:
🕒 1. Prepare yourself
Adjust your bedtime a few days before your departure. Go to bed a little earlier if you're flying east , or stay up a little later if you're flying west .
🌞 2. Seek out daylight immediately upon arrival
Sunlight is the reset button for your biological clock.
💤 3. Use melatonin wisely
A small dose of melatonin (0.299 mg) can help you fall asleep faster and adjust your clock a little.
✈️ 4. Sleeping on the plane? It depends
Check the time at your destination. Is it nighttime there? Try to sleep . Is it still daytime there? Stay awake to avoid disrupting your rhythm.
💧 5. Drink enough water
Flying dehydrates your body, which can cause headaches and fatigue . Avoid alcohol and drink plenty of water. Your body will thank you.
Jet lag in children: an extra challenge
Children can be just as sensitive, or even more so, to jet lag. They wake up in the middle of the night or have tantrums during the day due to fatigue. What helps?
- Adjust their bedtime at home
- Make sure they play outside a lot when they arrive
- Stick to fixed sleeping times as much as possible
- Plan the first days of your holiday calmly
Sleeping pills on the plane: yes or no?
It sounds appealing, but many sleep aids interfere with your REM sleep or make you drowsy . Instead, choose natural sleep aids and use melatonin wisely.
Be kind to your body
Jet lag is unpleasant, but thankfully temporary. With some preparation, healthy habits, and smart choices, you can help your body recover faster. Be patient, seek daylight, drink plenty of fluids, and opt for natural support when needed. This way, you'll make the most of your trip – from day one.
