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Geschäftsreise auf Englisch - Jetlag: die verwirrte Bio-Uhr

Schlagwörter: Geschäftsreise auf Englisch, Englisch Geschäftsreise, Business Trip Englisch, Jetlag

Every living being on Earth – from humans to animals and even to plants and bacteria – exists according to a schedule called a circadian rhythm. This 24-hour schedule – otherwise known as the “body clock” – is the basis upon which an organism’s physiological, biochemical and behavioural processes run.

The importance of the body clock is not to be underestimated. The processes involved include body temperature regulation, fluctuation of brain wave activity, management of hormone production and cell regeneration. Most important, the body clock is directly tied to the light-dark cycle of the passing days. Light – entering through the eyes and contacting the skin at predictable intervals – acts as the clock’s “reset” or “restart”. It directly impacts mood, hormone production and other important functions. Waning light triggers a slowdown of specific functions, preparing the body for its sleep cycle.

Welcome to the jet age
Most people experience jetlag from time to time when travelling on business or when taking a holiday from the daily grind. By crossing even one time zone on a jet, you might feel slightly tired the next morning. By crossing several, you’re laying yourself open to a sleep disturbance that may take days to recover from.
It’s not just the change in sleeping times that makes recovery so difficult. Thinking that jetlag is the state of being out of sync with the local time’s sleeping hours oversimplifies the situation. Jetlag is classified as a circadian rhythm sleep disorder. It’s not just your sleeping times that are out of whack: it’s your body’s entire set of processes.
Compare your body to a well-functioning business. You want to make a change to a business process that affects all departments. You issue the instructions and expect the change to be accomplished in one day. In reality, it can take days, weeks and even months before all the processes are once again running harmoniously. Making changes to a business process can be expensive and frustrating ( which is why managers don’t want to do it unless there will be a measurable financial or competitive benefit ).
The effect of jetlag on your body is the same. The frustration your body feels can be measured by the number of time zones you’ve crossed: it takes roughly one day per crossed time zone to fully recover.

Minimising jetlag
Studies have shown there are a few things you can do in advance to help reduce the effects of jetlag:

Make sure you board the aeroplane in a fully rested state. Have a full night’s sleep the night before.

At least one week before your flight, make an active effort to avoid catching a cold. Don’t expose yourself unnecessarily.

On a westbound flight, a brief doze will help. Wait until your body starts telling you it’s time for a pause and take advantage of the moment. Don’t ignore a sleep signal because the film is starting.

On an eastbound flight, try to sleep longer. This low-quality sleep won’t remove recovery days from your jetlag, but it will lessen the shock to your circadian rhythm.

For best results, do not drink alcohol or caffeine before and during your travel or before going to sleep afterwards. These substances increase the shock to your system rather than help you through it.

Eliminate nicotine for the duration of your travel.

Drink a lot of water during the flight. Minimise the consumption of or completely avoid beverages containing high amounts of sugar and salt ( this includes cola, fruit juices and tomato juice ).

Eat only small portions and snacks, and eat them only when you are hungry at times corresponding to those in the time zone you are leaving.

If you will be travelling a number of time zones, prepare your body in advance. When travelling westward, try going to bed an hour later every day a week before your flight but get up at the usual time. When travelling eastward, go to bed at the usual time but start getting up an hour earlier every day.

What to do when you arrive
Unless you’re a road warrior – jetting all over the world constantly on business – it’s probably best to adjust to the new time zone as much as possible.
Here’s how:

For the first days after your flight, stick religiously to your new time zone’s eating and sleeping times. Don’t take naps.

Meals should return to your standard way of eating. For the first few days after the flight, a high-protein, low-carb balance is recommended by many experienced travellers.

No matter what direction you’re flying, the best thing you can do after your flight is go for a walk outside in the daylight – regardless of temperature.

Useful phrases
I’m feeling quite jetlagged.
I’d like to go out for a walk. Would you join me?
Thanks, but I’d like to stay up until normal bedtime in this time zone.
Could you please wake me up at 7 in the morning? Don’t let me sleep in!
I’m still feeling quite tired from my jetlag, but it’s already getting better.

Schlagwörter: Geschäftsreise auf Englisch, Englisch Geschäftsreise, Business Trip Englisch, Jetlag

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