Blog
Jet Lag
“ Summer vacation time – jet lag time?” - Tamoah Burton
Most of us have had flights into totally different time zones and know the feeling of jet lag...
What's your trick against jet lag, also known as desynchronosis?
But first - what is the reason for jet lag?
It is a temporary sleep disorder that can affect travelers who rapidly cross multiple time zones, disrupting their body's internal clock or circadian rhythm. It occurs when your body's internal clock, which regulates sleep-wake cycles and other bodily functions, is out of sync with the local time of your destination. This mismatch can lead to symptoms such as fatigue, daytime sleepiness, difficulty concentrating, irritability, gastrointestinal disturbances, and insomnia.
The severity and duration of jet lag can vary depending on factors such as the number of time zones crossed, the direction of travel (eastward or westward), individual differences in circadian rhythm adjustment, and pre-existing health conditions. It typically takes a few days for your body to fully adjust to the new time zone.
Our body's internal clock is influenced by environmental cues such as light and darkness. When you travel rapidly across time zones, these cues are altered, leading to a mismatch between your internal clock and the local time at your destination.
To minimize the effects of jet lag, its recommended to gradually adjusting your sleep schedule before departure, staying hydrated, getting exposure to natural light at your destination, avoiding excessive alcohol and caffeine consumption, and using strategies such as napping strategically and taking short walks to combat fatigue.
Additionally here a list of other possibilities. Please add your wisom as well, since the list can go on:
If you're traveling eastward, try going to bed earlier and waking up earlier. For westward travel, aim to stay up later and sleep in.
Drink plenty of water before, during, and after your flight to stay hydrated. Avoid excessive alcohol and caffeine consumption, as they can contribute to dehydration and disrupt your sleep patterns.
Spend time outdoors and expose yourself to natural sunlight upon arrival at your destination. Sunlight helps regulate your body's internal clock and can help reset your circadian rhythm.
Engage in light physical activity, such as walking or stretching, to help combat fatigue and improve circulation. Avoid intense exercise close to bedtime, as it can interfere with your ability to fall asleep.
Stick to light, nutritious meals during your flight (best bring your own...) and upon arrival. Avoid heavy, greasy foods, which can exacerbate feelings of sluggishness and discomfort.
Consider using sleep aids such as melatonin to help regulate your sleep patterns.
Once you arrive at your destination, establish a regular sleep-wake schedule as quickly as possible. Stick to consistent bedtimes and wake-up times to help your body adjust to the new time zone.
Alongside these general strategies, you can incorporate the following acupressure points, mudras, and natural remedies to help alleviate jet lag symptoms:
Acupressure Points
GB20 (Gallbladder 20): Located at the base of the skull, on either side of the neck. Apply firm pressure with your thumbs and massage in a circular motion to relieve tension and promote relaxation.
PC6 (Pericardium 6): Found on the inner forearm, about three finger-widths above the wrist crease. Press firmly with your thumb or index finger for a few minutes to alleviate nausea and promote overall well-being.
LI4 (Large Intestine 4): Situated on the back of the hand, between the thumb and index finger. Apply gentle pressure or massage in a circular motion to reduce stress and promote energy flow.
LV3 (Liver 3): Located on the top of the foot, between the big toe and the second toe. Apply firm pressure with your thumb and massage in a circular motion to relieve stress and promote relaxation.
SP6 (Spleen 6): Found on the inner lower leg, about three finger-widths above the ankle bone. Apply gentle pressure with your thumb or index finger to alleviate fatigue and promote circulation.
Mudras
Prithvi Mudra (Earth Mudra): Join the tips of your ring finger and thumb while keeping the other fingers extended. This mudra promotes grounding, stability, and vitality.
Apan Vayu Mudra: Bring the tips of your thumb, middle finger, and ring finger together while keeping the other fingers extended. This mudra helps balance the body's energy and aids in digestion and elimination.
Surya Mudra (Sun Mudra): Fold your ring finger to touch the base of your thumb while keeping the other fingers extended. This mudra increases heat in the body and boosts metabolism and vitality.
Gyan Mudra (Knowledge Mudra): Touch the tip of your index finger to the tip of your thumb while keeping the other fingers extended. This mudra promotes calmness, concentration, and mental clarity.
Natural Remedies
Ginger: Consuming ginger tea or chewing on raw ginger can help alleviate nausea and digestive discomfort associated with jet lag.
Peppermint: Inhaling the scent of peppermint essential oil or drinking peppermint tea can help reduce fatigue, improve concentration, and alleviate headaches.
Lavender: Diffusing lavender essential oil or applying it to your pulse points can promote relaxation, reduce stress, and improve sleep quality.
Chamomile: Drinking chamomile tea before bedtime can help calm the nervous system, reduce anxiety, and promote restful sleep.
Lemon Balm: Taking lemon balm supplements or drinking lemon balm tea can help reduce stress, improve mood, and enhance cognitive function.
Ayurveda
Abhyanga (Self-Massage): Perform a warm oil massage using sesame or coconut oil to nourish the skin, calm the nervous system, and promote relaxation.
Nasya (Nasal Administration): Apply a few drops of warm sesame oil or ghee to the nostrils to lubricate the nasal passages, enhance mental clarity, and relieve sinus congestion.
Triphala Powder: Take a teaspoon of Triphala powder mixed with warm water before bedtime to support digestion, detoxification, and overall well-being.
Enjoy herbal teas such as Ashwagandha, Tulsi (Holy Basil), and Licorice to support the nervous system, reduce stress, and promote overall well-being.
Meditation / Yoga Nidra
Practice Yoga Nidra, or yogic sleep, to induce deep relaxation and promote restorative rest. Follow a guided Yoga Nidra session to systematically relax the body and mind while remaining in a state of conscious awareness.
Get in touch if you would like to get your recorded personalized Yoga Nidra session for your trip and for your daily life.
Yoga
Practice gentle yoga poses, such as Child's Pose, Forward Fold, and Supine Twist, to release tension in the body, improve circulation, and calm the nervous system.
Sun Salutations: Perform a few rounds of Sun Salutations (Surya Namaskar) to awaken the body, increase energy flow, and synchronize movement with breath.
Qi Gong
Practice deep abdominal breathing and Qi Gong breathing techniques, such as Four-Count Breathing and Healing Sounds, to calm the mind, increase oxygenation, and enhance relaxation.
Other Practices
Sound Therapy: Listen to calming music, nature sounds, or guided meditations with binaural beats to induce relaxation, reduce anxiety, and improve sleep quality.
Grounding Exercises: Spend time in nature, walk barefoot on the earth (earthing), or practice grounding exercises to reconnect with the earth's energy, balance the body's electromagnetic field, and reduce jet lag symptoms.
Ear Massage: Gently massage the earlobes and surrounding areas to stimulate acupressure points related to relaxation and sleep regulation.
Diffuse calming essential oils such as Lavender, Chamomile, and Sandalwood in your room or apply them topically to pulse points to promote relaxation and induce restful sleep.
Inhale essential oils directly from the bottle or add a few drops to a tissue and inhale deeply to soothe the nervous system and alleviate stress.
Homeopathy
Arnica: Take homeopathic Arnica tablets to reduce physical discomfort, muscle soreness, and fatigue associated with long flights or travel.
Cocculus Indicus: Consider using Cocculus Indicus homeopathic remedy to address symptoms of fatigue, dizziness, and disorientation due to jet lag.
Crystal Healing
Jet Lag Crystal Grid: Create a crystal grid using stones such as Amethyst, Lepidolite and Black Tourmaline to balance energy, promote relaxation, and support restful sleep.
Carry Crystals: Keep grounding crystals such as Hematite or Smoky Quartz in your pocket or wear them as jewelry to stay grounded and centered during travel.
Energy healing
Practice self-techniques to balance energy centers (chakras), release tension, and promote relaxation before and after travel.
Energy infused water: Infuse drinking water with energy by placing your hands around the water glass and channeling energy into it to enhance hydration and overall well-being.
Cleanse and energize the energy body, release stress, and promote mental clarity and emotional balance.
Supplements
Melatonin is a hormone that helps regulate sleep-wake cycles. Taking melatonin supplements may help reset your body's internal clock and improve sleep quality when traveling across time zones. It's typically taken in low doses (0.5 to 5 mg) before bedtime at your destination.
Magnesium is known for its relaxing effects on the body and may help promote better sleep quality. Some people find magnesium supplements helpful in managing jet lag-related insomnia and muscle tension.
Vitamin B12 is involved in the production of neurotransmitters that regulate mood and sleep. Some research suggests that B12 supplementation may help alleviate fatigue and improve energy levels, which can be beneficial during travel.
Vitamin D: Traveling can disrupt your exposure to natural sunlight, which is essential for vitamin D synthesis. Supplementing with vitamin D may help maintain adequate levels and support overall immune function and mood regulation.
Adaptogens are a group of herbs that may help the body adapt to stress and support overall resilience. Examples include ashwagandha, rhodiola and ginseng.
Herbal teas
Certain herbal teas, such as chamomile, valerian root, or passionflower, have calming properties that may promote relaxation and improve sleep quality. Enjoying a cup of herbal tea before bedtime at your destination can be a soothing ritual to help you unwind and prepare for restful sleep.
It's important to choose high-quality supplements from reputable brands and follow the recommended dosage instructions.
Here some links if you wish to order some Jet lag helpers:
Homeopathic helper
liquid Melatonin
in case you travel with kids
essential oils
Ginger
Wishing happy travels to lovely destinations!
Blessings
Tamoah
Blog
Jet Lag
“ Summer vacation time – jet lag time?” - Tamoah Burton
Most of us have had flights into totally different time zones and know the feeling of jet lag...
What's your trick against jet lag, also known as desynchronosis?
But first - what is the reason for jet lag?
It is a temporary sleep disorder that can affect travelers who rapidly cross multiple time zones, disrupting their body's internal clock or circadian rhythm. It occurs when your body's internal clock, which regulates sleep-wake cycles and other bodily functions, is out of sync with the local time of your destination. This mismatch can lead to symptoms such as fatigue, daytime sleepiness, difficulty concentrating, irritability, gastrointestinal disturbances, and insomnia.
The severity and duration of jet lag can vary depending on factors such as the number of time zones crossed, the direction of travel (eastward or westward), individual differences in circadian rhythm adjustment, and pre-existing health conditions. It typically takes a few days for your body to fully adjust to the new time zone.
Our body's internal clock is influenced by environmental cues such as light and darkness. When you travel rapidly across time zones, these cues are altered, leading to a mismatch between your internal clock and the local time at your destination.
To minimize the effects of jet lag, its recommended to gradually adjusting your sleep schedule before departure, staying hydrated, getting exposure to natural light at your destination, avoiding excessive alcohol and caffeine consumption, and using strategies such as napping strategically and taking short walks to combat fatigue.
Additionally here a list of other possibilities. Please add your wisom as well, since the list can go on:
If you're traveling eastward, try going to bed earlier and waking up earlier. For westward travel, aim to stay up later and sleep in.
Drink plenty of water before, during, and after your flight to stay hydrated. Avoid excessive alcohol and caffeine consumption, as they can contribute to dehydration and disrupt your sleep patterns.
Spend time outdoors and expose yourself to natural sunlight upon arrival at your destination. Sunlight helps regulate your body's internal clock and can help reset your circadian rhythm.
Engage in light physical activity, such as walking or stretching, to help combat fatigue and improve circulation. Avoid intense exercise close to bedtime, as it can interfere with your ability to fall asleep.
Stick to light, nutritious meals during your flight (best bring your own...) and upon arrival. Avoid heavy, greasy foods, which can exacerbate feelings of sluggishness and discomfort.
Consider using sleep aids such as melatonin to help regulate your sleep patterns.
Once you arrive at your destination, establish a regular sleep-wake schedule as quickly as possible. Stick to consistent bedtimes and wake-up times to help your body adjust to the new time zone.
Alongside these general strategies, you can incorporate the following acupressure points, mudras, and natural remedies to help alleviate jet lag symptoms:
Acupressure Points
GB20 (Gallbladder 20): Located at the base of the skull, on either side of the neck. Apply firm pressure with your thumbs and massage in a circular motion to relieve tension and promote relaxation.
PC6 (Pericardium 6): Found on the inner forearm, about three finger-widths above the wrist crease. Press firmly with your thumb or index finger for a few minutes to alleviate nausea and promote overall well-being.
LI4 (Large Intestine 4): Situated on the back of the hand, between the thumb and index finger. Apply gentle pressure or massage in a circular motion to reduce stress and promote energy flow.
LV3 (Liver 3): Located on the top of the foot, between the big toe and the second toe. Apply firm pressure with your thumb and massage in a circular motion to relieve stress and promote relaxation.
SP6 (Spleen 6): Found on the inner lower leg, about three finger-widths above the ankle bone. Apply gentle pressure with your thumb or index finger to alleviate fatigue and promote circulation.
Mudras
Prithvi Mudra (Earth Mudra): Join the tips of your ring finger and thumb while keeping the other fingers extended. This mudra promotes grounding, stability, and vitality.
Apan Vayu Mudra: Bring the tips of your thumb, middle finger, and ring finger together while keeping the other fingers extended. This mudra helps balance the body's energy and aids in digestion and elimination.
Surya Mudra (Sun Mudra): Fold your ring finger to touch the base of your thumb while keeping the other fingers extended. This mudra increases heat in the body and boosts metabolism and vitality.
Gyan Mudra (Knowledge Mudra): Touch the tip of your index finger to the tip of your thumb while keeping the other fingers extended. This mudra promotes calmness, concentration, and mental clarity.
Natural Remedies
Ginger: Consuming ginger tea or chewing on raw ginger can help alleviate nausea and digestive discomfort associated with jet lag.
Peppermint: Inhaling the scent of peppermint essential oil or drinking peppermint tea can help reduce fatigue, improve concentration, and alleviate headaches.
Lavender: Diffusing lavender essential oil or applying it to your pulse points can promote relaxation, reduce stress, and improve sleep quality.
Chamomile: Drinking chamomile tea before bedtime can help calm the nervous system, reduce anxiety, and promote restful sleep.
Lemon Balm: Taking lemon balm supplements or drinking lemon balm tea can help reduce stress, improve mood, and enhance cognitive function.
Ayurveda
Abhyanga (Self-Massage): Perform a warm oil massage using sesame or coconut oil to nourish the skin, calm the nervous system, and promote relaxation.
Nasya (Nasal Administration): Apply a few drops of warm sesame oil or ghee to the nostrils to lubricate the nasal passages, enhance mental clarity, and relieve sinus congestion.
Triphala Powder: Take a teaspoon of Triphala powder mixed with warm water before bedtime to support digestion, detoxification, and overall well-being.
Enjoy herbal teas such as Ashwagandha, Tulsi (Holy Basil), and Licorice to support the nervous system, reduce stress, and promote overall well-being.
Meditation / Yoga Nidra
Practice Yoga Nidra, or yogic sleep, to induce deep relaxation and promote restorative rest. Follow a guided Yoga Nidra session to systematically relax the body and mind while remaining in a state of conscious awareness.
Get in touch if you would like to get your recorded personalized Yoga Nidra session for your trip and for your daily life.
Yoga
Practice gentle yoga poses, such as Child's Pose, Forward Fold, and Supine Twist, to release tension in the body, improve circulation, and calm the nervous system.
Sun Salutations: Perform a few rounds of Sun Salutations (Surya Namaskar) to awaken the body, increase energy flow, and synchronize movement with breath.
Qi Gong
Practice deep abdominal breathing and Qi Gong breathing techniques, such as Four-Count Breathing and Healing Sounds, to calm the mind, increase oxygenation, and enhance relaxation.
Other Practices
Sound Therapy: Listen to calming music, nature sounds, or guided meditations with binaural beats to induce relaxation, reduce anxiety, and improve sleep quality.
Grounding Exercises: Spend time in nature, walk barefoot on the earth (earthing), or practice grounding exercises to reconnect with the earth's energy, balance the body's electromagnetic field, and reduce jet lag symptoms.
Ear Massage: Gently massage the earlobes and surrounding areas to stimulate acupressure points related to relaxation and sleep regulation.
Diffuse calming essential oils such as Lavender, Chamomile, and Sandalwood in your room or apply them topically to pulse points to promote relaxation and induce restful sleep.
Inhale essential oils directly from the bottle or add a few drops to a tissue and inhale deeply to soothe the nervous system and alleviate stress.
Homeopathy
Arnica: Take homeopathic Arnica tablets to reduce physical discomfort, muscle soreness, and fatigue associated with long flights or travel.
Cocculus Indicus: Consider using Cocculus Indicus homeopathic remedy to address symptoms of fatigue, dizziness, and disorientation due to jet lag.
Crystal Healing
Jet Lag Crystal Grid: Create a crystal grid using stones such as Amethyst, Lepidolite and Black Tourmaline to balance energy, promote relaxation, and support restful sleep.
Carry Crystals: Keep grounding crystals such as Hematite or Smoky Quartz in your pocket or wear them as jewelry to stay grounded and centered during travel.
Energy healing
Practice self-techniques to balance energy centers (chakras), release tension, and promote relaxation before and after travel.
Energy infused water: Infuse drinking water with energy by placing your hands around the water glass and channeling energy into it to enhance hydration and overall well-being.
Cleanse and energize the energy body, release stress, and promote mental clarity and emotional balance.
Supplements
Melatonin is a hormone that helps regulate sleep-wake cycles. Taking melatonin supplements may help reset your body's internal clock and improve sleep quality when traveling across time zones. It's typically taken in low doses (0.5 to 5 mg) before bedtime at your destination.
Magnesium is known for its relaxing effects on the body and may help promote better sleep quality. Some people find magnesium supplements helpful in managing jet lag-related insomnia and muscle tension.
Vitamin B12 is involved in the production of neurotransmitters that regulate mood and sleep. Some research suggests that B12 supplementation may help alleviate fatigue and improve energy levels, which can be beneficial during travel.
Vitamin D: Traveling can disrupt your exposure to natural sunlight, which is essential for vitamin D synthesis. Supplementing with vitamin D may help maintain adequate levels and support overall immune function and mood regulation.
Adaptogens are a group of herbs that may help the body adapt to stress and support overall resilience. Examples include ashwagandha, rhodiola and ginseng.
Herbal teas
Certain herbal teas, such as chamomile, valerian root, or passionflower, have calming properties that may promote relaxation and improve sleep quality. Enjoying a cup of herbal tea before bedtime at your destination can be a soothing ritual to help you unwind and prepare for restful sleep.
It's important to choose high-quality supplements from reputable brands and follow the recommended dosage instructions.
Here some links if you wish to order some Jet lag helpers:
Homeopathic helper
liquid Melatonin
in case you travel with kids
essential oils
Ginger
Wishing happy travels to lovely destinations!
Blessings
Tamoah
© All Copyrights Reserved
© All Copyrights Reserved