Natural remedies for jet lag
Natural remedies for jet lag
The trip to the unknown can begin with great adventures, but often the evil awakening in the form of jet lag follows. This annoying phenomenon strikes when our internal clock gets out of the beat and changes the view of the new one that awaits us. The good news? There are naturopathic approaches that can help us alleviate the symptoms and gently get our body back on course. In this article you will find out why our circadian rhythms are so decisive, which vegetable remedies actually work and how you can easily integrate them into your everyday life. Immerse yourself in the world of natural remedies and discover how you can arrive at long flights of fresh and energetic.
meaning of the circadian rhythms for jet lag and their regulation by natural remedies
Circadiane rhythms are natural biological processes that fluctuate over a period of about 24 hours. These rhythms regulate numerous body functions, including sleep-wake cycles, hormone production and metabolism. Disorders of these rhythms, such as those occurring when traveling through different time zones, often lead to jet lag. The symptoms of jet lag include fatigue, difficulties of concentration and mood swings.
The regulation of the circadian rhythms is mainly through light, a decisive external factor. Light influences the production of melatonin, a hormone that controls the sleep-wake rhythm. Natural light sources, such as sunlight, are responsible for synchronizing the inner clock system. In contrast, artificial light, especially in the evening hours, can inhibit melatonin production and make adaptation to new time zones.
There are different approaches to regulation of the circadian rhythms, which are particularly important for travelers. These include:
- exposure to natural light: Adaptation to the new time zone can be promoted by targeted light applications, for example by staying outdoors during the day.
- melatonin preparations: These can help to shorten the time the body needs to adapt to the new time zone.
- diet adjustments: The consumption of certain foods that are rich in tryptophan, such as nuts or bananas, can also be supportive.
In addition to these strategies, numerous natural remedies are discussed that support the circadian rhythms and alleviate the symptoms of jet lag. Some vegetable remedies, such as valerian or passion flower, have calming properties and can improve the quality of sleep.
| valerian | Valepotriates, essential oils | calming, improvement of sleep |
| Passion flower | flavonoids, glycosides | fearful, sleep -promoting |
| chamomile | chamaslen, apigenin | soothing, promotes sleep |
The use of such natural remedies should always be made in consultation with a doctor in order to avoid interactions with other medication or health problems. Research on circadian rhythms and its influence on jet lag is still underway, but the importance of the natural regulation of one's own biology is increasingly recognized.
Effectiveness of selected vegetable remedies to relieve Jetlag symptoms
The symptoms of jet lag, such as fatigue, sleep disorders and concentration problems, can be alleviated by various vegetable remedies. There are some herbs and plants that have proven to be helpful in clinical studies.
- melatonin: a hormone that supports the sleep-wake regulation. It can be taken as a supplement to stabilize the sleep rhythm.
- Passion flower: It is traditionally used to calm down and improve sleep quality. Studies show that it has a positive effect on sleep problems.
- lavender: The aromatic properties of lavender have calming effects that can promote sleep. Used in various formats such as essential oils or teas.
- chamomile: known for their relaxing properties, chamomile is often consumed as tea and can help to alleviate insomnia.
- Ginseng: it is often mentioned to increase the energy and to promote adaptation to new time zones. It can fight fatigue and increase vigilance.
The application of these remedies varies. Ideally, melatonin should be taken 30 minutes before going to bed, while passion flower and chamomile are often prepared as tea. The dosage is crucial, although melatonin is usually recommended in a dose of 0.5 to 5 mg. However, overdosing can lead to sleepiness a day.
Table 1 illustrates the doses and forms of preparation of the remedies mentioned:
| dosage
| ||
|---|---|---|
| melatonin | 0.5 - 5 mg | supplement |
| Passion flower | 500 mg - 1 g | teas, extracts |
| lavender | - | teas, essential oils |
| chamomile | - | teas |
| ginseng | 200 - 400 mg | teas, capsules |
The individual reaction to vegetable remedies can vary, which is why a coordination with a specialist is advisable, especially with existing health problems or other medication. Some of these remedies can also have interactions with pharmaceutical products.
In addition to taking remedies, it is important to consider the sleep hygiene: regular sleep times, dark and calm bedrooms and avoiding screen time before going to bed can help to support the positive effects of vegetable means.
Practical recommendations for the integration of natural remedies into everyday travel to avoid jetlag
A clever integration of natural remedies into everyday travel can be crucial to effectively avoid jet lag or relieve its symptoms. The choice of the right means and their application requires a certain amount of planning and adaptation. Before a trip, it is advisable to gradually adapt your own sleep rhythm to the new time zone. This can be done through the following measures:
-
Adjust
- Winner wax phases: start to prepare or delay your bedtime a few days before departure to get used to the new time zone. use
- light therapy: use daylight lamps or go outside during your trip to use the natural light change, which can support the circadian rhythm. Take
- vegetable remedies: melatonin, valerian or passion flower can help regulate sleep and improve sleep quality.
An important aspect is to consider the fluid intake. Dehydration can increase the symptoms of jet lag. A 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 for support in Jetlag:
| melatonin | regulates the sleep-wake rhythm | 30 minutes before the bedtime |
| valerian | soothing, promotes sleep | as tea or in capsules before going to bed |
| Passion flower | reduces fear and promotes relaxation | in tea reform or as an extract, before sleeping |
In addition to the selection of suitable remedies, travelers should also consider nutrition during the flight. Light, protein -rich snacks and the absence of alcohol can help to maintain stable blood sugar levels and increase well -being.
The night's sleep after arrival in the new time zone should also be a priority. A relaxing ritual, such as reading a book or listening to calming music, can make it easier to transition into the new time. With these targeted measures and the integration of natural remedies into everyday travel life, travelers can significantly minimize the negative effects of jet lag.
In summary, it can be stated that the regulation of the circadian rhythms plays a decisive role in the development of jet lag. The vegetable remedies treated in this article offer promising approaches to relieve Jetlag symptoms and can be a valuable addition to conventional methods. By consciously integrating these natural remedies into everyday travel life, travelers can not only improve their adaptability to new time zones, but also support their general health. However, further research is necessary to better understand the long -term effects and the optimal use of these funds. The combination of scientific analysis and practical recommendations thus offers a multi -layered approach to effective combating jetlag.sources and further literature
references
- Wessendorf, M., & Möller, M. (2020). "The importance of the circadian rhythms in connection with jetlag." German magazine for sports Medicine , 71 (1), 34-40.
- Häberle, S., & Fischer, J. (2019). "Vegetable remedies for regulating the sleep-wake rhythms." phytotherapy , 17 (3), 145-152.
Studies
- Watanabe, T., & Nakamura, S. (2021). "Efficacy of Melatonin and Plant Extracts in Mitigating Jet: 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 literature
- Krüger, M. (2021). natural remedies for jet lag: a practice -oriented guide. Munich: Healthy Life Verlag.
- Schmidt, R. (2018). Circadian Rhythms: The Science Behind Sleep and Travel. Berlin: Wiley-Vch.
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