Overcoming jet lag: Strategies for maintaining peak performance on business trips

Business trips are an exciting and enriching challenge that allows you to think outside the box and expand your skills. However, one thing can really spoil this interesting experience: The annoying jet lag. Switching between different time zones can throw the body off balance, lead to increased tiredness and therefore also affect your performance. But with the right strategies, you can quickly get over the physical imbalance and manage to perform at your best again on business trips despite the time difference. From jet lag remedies to sleep hygiene and wellness while travelling, here are some proven methods that can minimize the unpleasant effects of jet lag and boost your productivity.

How to counteract jet lag

Especially if you fly a lot and often have to deal with the problem of jet lag, many people resort to helpful remedies that can help to regulate their sleep rhythm very quickly. Melatonin, a hormone that is normally produced by the body to regulate the sleep-wake cycle, is the first and foremost remedy. Taking melatonin supplements can help the body to adjust to the new time zone and adapt the sleep-wake rhythm. It is recommended to take melatonin about 30 minutes before going to bed to support the body's natural production of the hormone. You can already use it on the flight to help you fall asleep better and arrive at your destination feeling more rested.

The opposite of the sleepiness that can be produced with melatonin is achieved by another jet lag helper: caffeine. This substance, which most of us consume daily in coffee and tea, can help combat fatigue during the day and increase alertness. A cup of coffee or tea in the morning can help you start the day full of energy and overcome jet lag more quickly, especially after a strenuous journey. However, you should avoid consuming caffeine in the late afternoon and evening, as this can disrupt sleep and make it more difficult to adjust to the new time zone.

In general, you should use these helpful substances sparingly when suffering from jet lag and only use them in addition to generally good sleep hygiene. Such a practice includes, for example, regular sleep, which should ideally be based on your regular sleeping habits at home. To achieve this, your sleeping environment should be dark, quiet and as low in stimuli as possible. A comfortable bed is standard in most hotels where business travelers stay, but perhaps think about details such as a sleep mask. Ventilate your room briefly before sleeping for better air quality and make sure the room temperature is pleasant and cool. For good sleep hygiene, you should also avoid using a screen directly before going to sleep and ideally also take a step back from the work that dominates the entire context on business trips. Practices that promote sleep can include meditation or autogenic training before going to bed.

Wellness while traveling

Not only the time change in a new location, but also other stress factors can have a negative impact on your performance when traveling. Therefore, make sure that you always incorporate moments of relaxation and wellness during your trip. To do this, you can take a closer look at what has a particularly relaxing effect on you before your trip and take any necessary equipment such as sports equipment or similar with you.

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Many people also work specifically with relaxation techniques such as those from the tradition of yoga or Far Eastern meditation or learn methods of progressive muscle relaxation. These different techniques can help to reduce stress and prepare the body for rest and relaxation. During your business trip, you should definitely plan special time slots in which you consciously take time to relax.

Wellness moments in the hotel spa or during a massage can also contribute to relaxation, which is particularly important on business trips. At the same time, you should take care of your health and maintain a healthy diet. Between local delicacies that need to be sampled and official business lunches where you only have a limited choice of what to eat, healthy eating can be a particular challenge on business trips. However, make this a conscious priority as you need lots of essential nutrients, especially if you want to maintain a sustained high energy level. Avoid heavy meals and alcohol, which can disrupt sleep, and instead focus on light and nutritious meals to overcome jet lag and maximize your performance.

Maintaining productivity despite jet lag

Despite good practices, you may well struggle with jet lag for the first few days of your business trip. In order to still be productive, good preparation and organization of your work on the trip can help you. Work with effective time planning to make the most of your working time and prioritize important tasks. Create a detailed schedule for your business trip and set clear goals to ensure that you achieve your workload, even before you completely overcome jet lag.

Take regular short breaks to relax and refresh your mind while you are on business trips. Better than the classic smoke break is a short walk in the fresh air, a moment for stretching exercises or a break for a healthy snack in between. These small breaks can help boost productivity and overcome jet lag by ensuring you get enough rest and recovery to maintain your performance.

Conclusion

Overall, overcoming jet lag on business trips requires a combination of disciplined adherence to your sleep habits, healthy eating, regular exercise and effective stress management strategies. By incorporating these strategies into your travel routine, you can minimize jet lag and maintain your productivity on business trips.