How to get rid of jet lag quickly and effectively when immigrating to Europe?

How to deal with jet lag effectively

(1) Adapt to the local time and don’t fall asleep

If you arrive in broad daylight, don’t fall asleep after checking in at the hotel Go to bed. If your physical condition allows, you can go outside to bask in the sun. The sun can help you adjust your biological clock. On the day of arrival, try to go to bed and sleep at the same time as the locals. This will help you integrate into the local normal schedule as soon as possible. If you go west, you will most likely feel the rising sun in the morning, and try to avoid touching the setting sun in the evening, which will help your biological clock slowly set back. If you go east, on the contrary, don't think that the sun is rising, just look at the setting sun.

(2) Pay attention to the study atmosphere at night and read a book

Buy some bottled water and snacks and put them in the hotel room. If you are hungry or thirsty at night, you can have goods in stock. Come urgently. If you really can't sleep at night, you can read a book. Forget about the TV, the more you watch it mentally, the less likely you are to sleep that night.

(3) Make sure to fix the sleep time

At least 4 hours of sleep at night at the destination, and then increase it little by little, and slowly force yourself to sleep with everyone around you Work and rest time.

(4) Find the lost sleep quality

Take a nap when you still have the chance to make up for the sleep time lost due to jet lag. How is the biological clock adjusted?

The "digital clock" in the human brain controls various hormones needed by the human body, one of which is called melatonin. Melatonin makes us sleepier and sleepier at night, so it's a growth hormone that tells us "it's time to sleep." It will reduce the time it takes to fall asleep, improve sleep quality, significantly reduce the number of sleep interruptions, reduce light sleep periods, increase deep sleep periods, and lower the arousal threshold the next morning.

It has a strong function of adjusting the time difference. It is worth mentioning that melatonin can also help adjust body temperature after we fall asleep. Foods containing melatonin: bananas, apples, grapes, rice, cereals, thyme, olive oil, red wine and wine.