Only ten percent of people feel the effects of jet lag only slightly. But if you’re one of the 90% who feel totally confused afterwards, we have the solution. 20 minutes went to seek advice from Dr. Yann Rougier, doctor specializing in neurobiology and founder of Whealth found (for the prevention and therapeutic support of chronic or degenerative diseases). Just follow these few simple recommendations to help your biological clock get back on track.
Give your body a boost
It all starts by integrating new habits to help your body in this upheaval that the change of time imposes on it. Ideally, a week in advance, we start doing heart coherence exercises. It is a medical breathing that will, among other things, help improve the quality of sleep. Preferably, it should be done three times a day by inhaling and exhaling for a few minutes and always through the nose! Applications or doctors such as Dr Yann Rougier offer body-scan exercises which also help to relax and re-harmonize the body image.
Monitor your lifestyle
We never escape it! We will also have to manage our diet to try to set the record straight faster than expected. For this, we will eat fairly early in the evening, preferably two hours before bedtime. For dinner, avoid sugar and alcohol at all costs and favor light starchy foods and light proteins such as fish or poultry. We drink a lot (not 3 liters of water either) and preferably infusions of passionflower or linden. In the shower or in the bath, you gently switch between hot water and cooler water, in order to help you fall asleep.
Let’s finish with the most obvious and also the simplest: anticipation. Before a jet lag, it is better to start moving back or advancing your bedtime by a quarter of an hour to adapt quickly. We do not hesitate to use food supplements with melatonin to promote sleep or to place a drop of essential oil of lavender on the pillow. Then, general lights out, we forget the screens!