3 tips to beat Jetlag

Photocredit: urlaubsguru.de

After my recent flight from Zurich to Bangkok, I realized how a jetlag can throw off my body’s internal clock and leave me sleepy and sluggish for days. I followed a simple routine to help me adapt as soon as possible, but I also made a mistake. Here is a summary of the 3 most important points which help you to fight jetlag.

  1. Sleep

Here I made a mistake, the first night in Bangkok I slept surprisingly well. I thought I didn’t need to set an alarm, because I went to bed early.
I woke up at 1pm the next morning. Sleeping is the most important factor to perform well, so it’s very important to get up early in the morning and adapt to the local time zone. After waking up, try to get as much daylight as you can. It makes you feel good after all this time in the airplane.

  1. Exercise

First thing at home after a 12 hour flight is to do some basic mobility and stretching work. Sitting for a prolonged period of time in that crappy airplane seat is extremely taxing for our body. Our hips and back gets stiff. We need to make sure we spend a good amount of time undo all that stress. In a place like Thailand, a local Thai massage will be one of the best things you can do also.

To be honest, I was not able to do some proper training the first two days I was here. I could only do some light bodyweight and TRX movements to strengthen my back. But on 3rd day I did my first basic training session.  Focus on the basic exercises, not too heavy and leave all the unnecessary stuff out.


I felt really good after.

  1. Nutrition/hydration

During the flight I never drink enough water (and I am sure you do the same). I am always dehydrated and after landing I always run to the first shop and buy a bottle of water. When I get hungry I focus on meals with lots of vegetables and other high quality food and not too heavy or fried stuff. That “heals” the body from the inside.
I tried to make these three points as simple as possible. There is no need to make things unnecessary complicated. If you stick to these points, it will help you adapting fast wherever you are traveling. Let me know if these steps helps you in the comments or as a message and share this post. J

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