Natural remedies for jet lag

Natural remedies for jet lag

The journey into the unknown can begin with great adventures, but it is often followed by a rude awakening in the form of jet lag. This annoying phenomenon strikes when our internal clock gets out of sync and blocks our view of the new things that await us. The good news? There are naturopathic approaches that can help us relieve symptoms and gently get our bodies back on track. In this article you will learn why our circadian rhythms are so crucial, which herbal remedies actually work and how you can easily integrate them into your everyday travel routine. Immerse yourself in the world of natural remedies and discover how you can arrive fresher and more energetic, even on long flights.

Importance of circadian rhythms for jet lag and their regulation by natural remedies

Circadian rhythms are natural biological processes that fluctuate over a period of approximately 24 hours. These rhythms regulate numerous body functions, including sleep-wake cycles, hormone production and metabolism. Disturbances in these rhythms, such as those that occur when traveling across different time zones, often lead to jet lag. Symptoms of jet lag include fatigue, difficulty concentrating and mood swings.

The regulation of circadian rhythms occurs primarily through light, a crucial external factor. Light affects the production of melatonin, a hormone that controls the sleep-wake cycle. Natural light sources, such as sunlight, are responsible for synchronizing the internal clock system. In contrast, artificial light, especially in the evening, can inhibit melatonin production and make it difficult to adapt to new time zones.

There are different approaches to regulating circadian rhythms that are particularly important for travelers. This includes:

• Exposition gegenüber natürlichem Licht: Anpassung an die neue Zeitzone kann durch gezielte Lichtanwendungen gefördert werden, indem man sich beispielsweise tagsüber im Freien aufhält.
• Melatoninpräparate: Diese können helfen, die Zeit, die der Körper benötigt, um sich an die neue Zeitzone anzupassen, zu verkürzen.
• Diätanpassungen: Der Verzehr von bestimmten Lebensmitteln, die reich an Tryptophan sind, wie Nüsse oder Bananen, kann ebenfalls unterstützend wirken.

In addition to these strategies, numerous natural remedies are discussed that support circadian rhythms and can alleviate the symptoms of jet lag. Some herbal remedies, such as valerian or passionflower, have calming properties and can improve sleep quality.

However, the use of such natural remedies should always be done in consultation with a doctor in order to avoid interactions with other medications or health problems. Research into circadian rhythms and their influence on jet lag is still ongoing, but the importance of naturally regulating one's biology is increasingly being recognized.

Effectiveness of selected herbal remedies for relieving jet lag symptoms

The symptoms of jet lag, such as fatigue, difficulty sleeping and problems concentrating, can be alleviated with various herbal remedies. There are some herbs and plants that have been shown to be helpful in clinical studies.

• Melatonin: Ein Hormon, das die Schlaf-Wach-Regulation unterstützt. Es kann als Supplement eingenommen werden, um den Schlafrhythmus zu stabilisieren.
• Passionsblume: Sie wird traditionell zur Beruhigung und zur Verbesserung der Schlafqualität eingesetzt. Studien zeigen, dass sie eine positive Wirkung auf Schlafprobleme hat.
• Lavendel: Die aromatischen Eigenschaften von Lavendel haben beruhigende Effekte, die Schlaf fördern können. In verschiedenen Formaten, wie ätherischen Ölen oder Tees, genutzt.
• Kamille: Bekannt für ihre entspannenden Eigenschaften, wird Kamille oft als Tee konsumiert und kann helfen, Schlaflosigkeit zu lindern.
• Ginseng: Es wird oft genannt, um die Energie zu steigern und die Anpassung an neue Zeitzonen zu fördern. Es kann Müdigkeit bekämpfen und die Wachsamkeit erhöhen.

The use of these remedies varies. Melatonin should ideally be taken 30 minutes before bed, while passionflower and chamomile are often prepared as a tea. Dosage is crucial, with melatonin typically recommended at a dosage of 0.5 to 5 mg. However, an overdose can cause daytime sleepiness.

Table 1 illustrates the dosages and forms of preparation of the remedies mentioned:

Individual reactions to herbal remedies can vary, which is why consultation with a specialist is advisable, especially if you have existing health problems or are taking other medications. Some of these remedies may also interact with pharmaceutical products.

In addition to taking remedies, it is important to pay attention to sleep hygiene: regular sleep times, dark and quiet bedrooms, and avoiding screen time before bed can help support the positive effects of herbal remedies.

Practical recommendations for integrating natural remedies into everyday travel to avoid jet lag

Smartly integrating natural remedies into your everyday travel routine can be crucial to effectively avoiding jet lag or alleviating its symptoms. Choosing the right tools and using them requires a certain amount of planning and adjustment. Before traveling, it is advisable to gradually adjust your sleep rhythm to the new time zone. This can be done through the following measures:

• Winner-Wachphasen anpassen: Beginnen Sie, Ihre Schlafenszeiten einige Tage vor der Abreise vorzuverlegen oder zu verzögern, um sich an die neue Zeitzone zu gewöhnen.
• Lichttherapie nutzen: Verwenden Sie Tageslichtlampen oder gehen Sie während Ihrer Reise nach draußen, um den natürlichen Lichtwechsel zu nutzen, was den circadianen Rhythmus unterstützen kann.
• Pflanzliche Heilmittel einnehmen: Melatonin, Baldrian oder Passionsblume können helfen, den Schlaf zu regulieren und die Schlafqualität zu verbessern.

An important aspect is taking fluid intake into account. Dehydration can increase the symptoms of jet lag. Targeted hydration before, during and after the flight is therefore essential to maintain physical performance.

The following table provides an overview of some proven natural remedies to help with jet lag:

In addition to choosing appropriate remedies, travelers should also consider diet during the flight. Light, protein-rich snacks and avoiding alcohol can help maintain stable blood sugar levels and increase well-being.

Getting a good night's sleep after arriving in the new time zone should also be a priority. A relaxing ritual, such as reading a book or listening to calming music, can ease the transition into the new time. Through these targeted measures and the integration of natural remedies into everyday travel, travelers can significantly minimize the negative effects of jet lag.

In summary, it can be said that the regulation of circadian rhythms plays a crucial role in the development of jet lag. The herbal remedies discussed in this article offer promising approaches to relieving jet lag symptoms and may be a valuable addition to traditional methods. By consciously integrating these natural remedies into everyday travel, travelers can not only improve their ability to adapt to new time zones, but also support their overall health. However, further research is needed to better understand the long-term effects and optimal use of these agents. The combination of scientific analysis and practical recommendations offers a multi-layered approach to effectively combat jet lag.

Sources and further literature

References

• Wessendorf, M., & Möller, M. (2020). „Die Bedeutung der circadianen Rhythmen im Zusammenhang mit Jetlag.“ Deutsche Zeitschrift für Sportmedizin, 71(1), 34-40.
• Häberle, S., & Fischer, J. (2019). „Pflanzliche Heilmittel zur Regulierung der Schlaf-Wach-Rhythmen.“ Phytotherapie, 17(3), 145-152.

Studies

• Watanabe, T., & Nakamura, S. (2021). „Efficacy of melatonin and plant extracts in mitigating jet lag: A randomized controlled trial.“ Journal of Sleep Research, 30(2), e13100.
• Harrison, J., et al. (2020). „Impact of herbal supplements on circadian rhythm disturbances: A systematic review.“ Archives of Herbal Medicine, 11(4), 219-232.

Further reading

• Krüger, M. (2021). Natürliche Heilmittel gegen Jetlag: Eine praxisorientierte Anleitung. München: Gesund leben Verlag.
• Schmidt, R. (2018). Circadian Rhythms: The Science behind Sleep and Travel. Berlin: Wiley-VCH.