Long flights and time differences can really throw you out of sync and make you feel like you're stuck in a different rhythm. Jet lag is caused by our body's internal clock, which is not so easy to adjust to a new time zone. However, with the right tricks, you can significantly shorten the adjustment phase and get the most out of your trip right from the start. In this article, I will show you how you can effectively combat jet lag - from the preparation before the flight to the first few days at your destination.
Before the flight: minimize jet lag with good preparation
Even before your departure, you can take a few steps to make the time zone change easier. The body needs time to adjust to a new daily rhythm and every little adjustment helps to make the transition smoother.
Gradually adjust your sleep rhythm: About three days before the flight, start slowly shifting your sleep rhythm towards the destination time zone. If you are flying east (like to Sri Lanka), try to go to bed a little earlier and get up earlier each day. If you're flying west, on the other hand, it helps to go to bed later in the evening. These small adjustments make it easier for your body to adjust to the new time.
Drink enough and eat well: Keep your body well hydrated before the flight and eat a light and nutritious diet. Avoid alcohol and sugary drinks, which can interfere with sleep and lead to dehydration. Instead, plenty of water and healthy snacks, such as fruit and vegetables, are ideal to keep you fit.
Pack helpful travel items: A few simple items can make the flight much more pleasant. A sleep mask, earplugs and a comfortable neck pillow will help you to sleep better and calm down during the flight. If you use melatonin to support your sleep, discuss the dosage with your doctor in advance to find the ideal time to take it.
During the flight: adjust your body to the new time zone
You can adapt some of your habits to the new time zone on the plane. This way, the internal changeover begins even before you arrive.
Set your watch to the destination time: As soon as you're on the plane, set your watch to the time of your destination. This will help you to mentally switch to the new time zone and adopt the rhythm. From now on, try to behave according to the time of day at your destination - i.e. stay awake during the day and sleep at night.
Making targeted use of light: Lighting conditions play a major role in our sleep-wake rhythm. Use daylight when it is suitable to keep you awake and avoid looking at screens, as blue light suppresses melatonin production. A sleep mask helps you to block out disturbing light sources so that you can also sleep on the plane.
Exercise and hydration: Regular drinking and exercise are particularly important on an airplane, as the air is extremely dry and dehydration can exacerbate jet lag. Move regularly through the aisle, do light stretching exercises and drink plenty of water - this keeps your circulation stable and your body adapts better.
After arrival: overcoming jet lag in the new time zone
After arriving in Sri Lanka, you can overcome jet lag more quickly with a few tricks and adapt to the new daily rhythm.
Get straight into the daily routine: No matter how tired you are - try to stick to the daily routine at your destination. If you arrive during the day, stay awake, explore your surroundings or go for a walk. If you arrive in the evening, prepare yourself for a good night's sleep, even if you don't feel tired yet.
Fill up on daylight and fresh air: Daylight helps enormously to resynchronize your internal clock. Spend as much time outdoors as possible, especially in the morning, to get your body in tune with the new circadian rhythm. The light regulates melatonin production and helps you to reduce jet lag.
Exercise for the circulation: A gentle walk or a few light stretching exercises help you to stay awake and banish tiredness. Exercise promotes blood circulation and releases endorphins that increase your sense of well-being - an ideal way to help you quickly find your way into the new time zone.
Power naps as an emergency solution: If you are simply too tired on arrival, take a short break, but keep it under 30 minutes. A short power nap can have a refreshing effect without affecting your sleep rhythm for the night.
Additional tips: Alternative remedies and rituals against jet lag
If you are sensitive to jet lag or take long flights, additional resources and routines can make the transition easier.
Melatonin as support: Melatonin can be helpful when adjusting to a new time zone, as it is the hormone that regulates the sleep-wake rhythm. However, make sure you only take melatonin after consulting a doctor to find the right dosage and avoid possible side effects.
Relaxation rituals: Calming evening rituals such as meditation, light yoga or breathing exercises can help you calm down and prepare for sleep. Avoid blue light and screen time before bedtime to avoid disrupting melatonin production and improve sleep quality.
Sleep-promoting foods: Foods such as bananas, which are rich in potassium and magnesium, can help you relax. Nuts and cherries contain natural sources of melatonin and also help to regulate the sleep-wake cycle. Omega-3 fatty acids, e.g. from fish, can also promote sleep quality.
Technical support from apps: Apps such as "Timeshifter" or "Entrain" offer helpful support against jet lag. These apps recommend specific sleeping and waking times and light phases that can help you adjust your internal clock more quickly and reduce jet lag.
Prevent jet lag and arrive relaxed
Jet lag is not an unavoidable evil - with the right preparation and a few simple tricks, you can effectively minimize it. By adjusting your sleep rhythm, targeted exercise and daylight on site as well as sleep-promoting rituals, you will be optimally prepared for the time difference. This way, you can enjoy your vacation in Sri Lanka from day one without letting tiredness and sleep problems slow you down.
What tips do you have to combat jet lag?
Do you have any other tips on how to cope better with the time change? Share your best tricks in the comments and help other travelers start their adventure fit and rested! We look forward to your ideas!
