Understanding and easing jet lag

In short: Jet lag occurs when, after a flight across several time zones, the body clock does not match local time. It causes tiredness, sleep problems and poor concentration and fades after a few days.

In more detail: Travelling east is usually harder than west, because it is easier to lengthen the day than shorten it (zeitzonen-und-datumsgrenze).

In detail

• Use light: Morning light shifts the body clock forward, evening light backward. Spend the day outdoors.
• Adjust sleep: Shift bedtimes gradually before the trip.
• On the plane: Drink plenty of water, little alcohol and caffeine, sleep according to destination time.
• Arrival: On short stays (under two days) you can stay on home rhythm.
• Do not nap long in the day: A short nap (20–30 minutes) is enough.
• Melatonin: May help in individual cases; get medical advice first (schlafhygiene-besser-schlafen).