Travel hack #4: Jet lag and what helps against it
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Travel Hacks
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27.05.2025
🌍 5 ingenious travel hacks to combat jet lag
Anyone who travels a lot knows the feeling: you land at your dream destination - and all your body wants to do is sleep. Jet lag can ruin your first few days of travelling, but you can make the transition easier with a few clever tricks. Here are my top 5 hacks to help you get the most out of your trip!
✈️ 1. Adjust your sleep rhythm before travelling
2-3 days before departure, start to gradually adjust your sleeping and eating rhythm to your destination time. If you are flying east, go to bed earlier; if you are flying west, stay awake longer. Your body will adjust more gently and the shock on arrival will be less.
💧 2. Drink lots of water - no alcohol!
The dry air in aeroplanes dehydrates you, which makes jet lag even worse. Drink plenty of water before, during and after the flight. Avoid alcohol and caffeine on board, even if it's difficult - they only increase fatigue or push you unnaturally.
🕶 3. Use light cleverly
Light has a huge impact on your internal clock. If you are travelling east, expose yourself to lots of bright light in the morning. Travelling west? Fill up on light in the evening. Sunglasses or even special light therapy lamps can help you to control your rhythm.
🛏 4. Plan power naps strategically
Yes, you can take a short nap after landing - but no longer than 20-30 minutes! Long naps confuse the body even more. Instead, stay awake until it's evening at your destination and then go to bed at your local bedtime.
🏃♂️ 5. Get moving as soon as you arrive
Even if it's difficult: exercise in the fresh air helps you to shake off tiredness more quickly. A walk, some light stretching or even a bit of sport will activate your circulation and push your internal clock in the right direction.
💡 Extra hack: Stay relaxed
Sometimes it helps to just stay relaxed. Your body will adapt - stressing about it will only make things worse. Don't plan any stressful activities on the first few days of your trip, but give yourself time.
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