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Astuces et conseils pour combattre le jet lag

Astuces et conseils pour combattre le jet lag

Le jet lag ou syndrome du décalage horaire est un phénomène bien connu des voyageurs. Il s’agit d’une conséquence du passage d’un fuseau horaire à un autre, ce qui est très souvent le cas quand on voyage, surtout en avion et évidemment si on va d’est à ouest et inversement.

Le corps est réglé sur un rythme circadien de 24h. Cette horloge interne varie suivant les gens : il y a des gens qui se lèvent et se couchent tout le temps à heures fixes tandis que d’autres se lèveront par exemple très tôt en semaine et très tard le week-end. Sachez que si vous avez une horloge interne rigide, vous serez plus touché car votre corps n’est pas habitué à changer d’horloge interne. Toutefois cela n’est pas une fatalité, il existe plusieurs moyens d’atténuer le syndrôme du décalage horaire.

 

Combattre le jet lag peut se faire bien avant de partir

  • Si votre destination n’a que quelques heures de décalage (2 à 4 heures par exemple), vous pouvez (et si vous en avez la possibilité !) vous décaler quelques jours avant de partir. Allez au lit plus tôt et levez vous plus tôt si vous allez vers l’est comme ça vous serez déja habitué aux horaires locaux et le jet lag en sera d’autant plus atténué.

 

  • Essayez de prendre un vol qui part le matin et arrive le soir à heure locale comme par exemple un vol New York – Paris (8 heures d’avion + 6 heures de décalage horaire). Si c’est le cas, ne dormez surtout pas dans l’avion, essayez d’être actif : lisez, discutez, regardez un film, etc. De cette manière, il y a des chances que vous soyez assez fatigué à l’arrivée et vous aurez juste à vous glisser sous la couette pour se « caler » dans le rythme.

 

  • Soyez en forme le jour du départ. Inutile de préciser que prendre l’avion pour Papeete avec la gueule de bois est suicidaire ! Couchez-vous à horaires raisonnables les jours précédant le vol, dormez suffisamment et mangez de bons repas.

 

Conseils à bord de l’avion

Les habituels conseils pour voyager dans les meilleures conditions restent plus que valables et permette de mieux combattre le système du décalage horaire. En voici quelques uns :

  • Hydratez-vous fréquemment même si vous n’avez pas soif. Cela est du au fait que l’air à bord de l’avion est très sec à cause des systèmes de ventilation. En conséquence la peau se dessèche rapidement. Vous pouvez également songer aux crèmes hydratantes pour la peau.

 

  • Qui dit air conditionné dit souvent air glacé donc n’hésitez pas à vous couvrir surtout les plus frileux !

 

  • Pensez à bouger à intervalles réguliers afin de stimuler l’irrigation sanguine des jambes. Pour cela rien de plus simple, faites un aller-retour dans le couloir ou même profitez-en pour aller aux toilettes. En parlant de l’irrigation sanguine, il existe des bas spéciaux qui stimulent cette irrigation, ce sont les bas de contention. Vous aurez éventuellement l’air un peu ridicule mais vous y gagnerez en bien-être surtout si vous avez une mauvaise circulation sanguine !

 

Comment gérer le jet lag à l’arrivée du voyage ?

Plusieurs solutions se présentent suivant l’état dans lequel on est et l’heure d’arrivée :

  •  C’est le soir : il s’agit de l’option la plus favorable, il faut aller directement au lit après manger en partant du principe que vous serez fatigués et que vous n’aurez pas dormi dans l’avion.

 

  • C’est l’après-midi : le plus simple reste de prendre une douche à l’hôtel et d’aller se promener pour rester en forme. De plus, avec l’excitation du voyage, de voir des choses tant rêvées ça sera moins dur que vous le pensez !

 

  • C’est le matin : là ça va être un peu plus dur. La meilleure solution dans ce cas reste d’avoir dormi dans l’avion. Si cela n’a pas été possible ou que vous avez mal dormi, une sieste peut être très réparatrice. Je conseille une sieste de 40 à 60min, pas plus sinon vous risquez de vous réveiller dans la mauvaise phase du cycle de sommeil. Eventuellement une seconde sieste en milieu d’après-midi si cela ne suffit pas.

 

Et vous, avez-vous des astuces pour éviter le syndrome du décalage horaire ?

 

 

 

136 Comments

  1. Sympa tes conseils, c’est clair que le jet lag est quelque chose de difficile à gérer et que si on à que quelques jours sur place on risque de perdre en qualité de voyage. Personnellement j’essaye toujours d’arriver en fin d’après-midi début de soirée. Par exemple lorsque j’ai pris mon vol de Nouvelle-Zélande un mardi à 13h et que je suis arrivés le mardi à 18heures au Canada.
    Sinon il y à une chose qui est utile de faire, et que j’ai appris de la Formule 1, ce sont les micro sieste réparatrice. Ce sont des siestes de maximum 30 secondes environ toutes les 30 minutes. Ce n’est pas facile à faire tout le temps, mais j’avoue que ça marche très bien. Ce genre de chose est possible lorsque l’on est dans un bus, taxi, train ou dans sa chambre. Ça permet de bien récupérer et d’attendre pour l’heure du véritable sommeil (utile si notre vol arrive tôt dans la journée). J’ai déjà essayé cette méthode et elle m’a permis de bien gérer mon jet lag

    • Bonne idée les microsiestes mais faut de l’expérience pour ça !
      De une c’est pas forcément évident de s’endormir sur commande et de deux il faut arriver à se réveiller tt de suite après (surtout dans un bus où t’as ttes les chances de louper ton arrêt pr peu que tu sois claqué !) car sinon ça te décale bien.

  2. C’est marrant, je ne souffre jamais beaucoup du décallage horraire, un petit peu fatiguée, mais sans plus…
    Je peux manger et dormir de façon habituelle à n’importe quelle heure… LOL
    Une seule fois, après avoir attéri le matin à Sydney, j’ai fait une petite sieste de 2h en arrivant à l’hôtel, et hop c’était parti… 🙂
    Par contre, j’oublie systèmatiquement une petite crème hydratante dans l’avion, et ça c’est un vrai plus pour garder un confort cutané…

    • Salut,

      Tu as bien de la chance alors ! Mais fait attention, ça va venir avec l’âge :p

      PS : je suis allé voir ton site, il est sympa ! je l’ai ajouté ds ma blogroll.

  3. Huhu, je n’ai plus 18 ans non plus… 🙂
    Forcément, maintenant je suis curieuse, tu as quel âge ?
    Merci beaucoup pour le lien… j’aime bien ton site aussi, je le rajouterais chez moi !!
    (voilà voilà, moment d’autosatisfaction mutuelle !) LOL

    • Ah mais moi aussi je ne suis pas vieux ! Je suis juste prévoyant :p
      J’ai 23 ans sinon.

  4. Je ne souffre pas non plus du decalage horaire, le tout etant pour moi d’attendre le soir dans le pays ou j’arrive, pour reprendre un rythme normal!
    Par contre, je suis totalement incapable de dormir dans l’avion, ou de m’endormir sur commande! Donc la micro sieste, ce n’est pas pour moi ^^.

  5. Perso, pour éviter le jetlag, je mets ma montre et raisonne aux horaires de ma destinations dès que je rentre dans l’avion. De cette manière, je n’ai absolument pas souffert du décalage horaire lors de mon séjour à Pékin (décollage de Marseille en plein après-midi et arrivée à Pékin à 7 heures du mat). Du coup, dès ma montée dans l’avion, j’ai réglé ma montre à 22 heures, mangé le repas servi, regardé un film, et me suis endormie jusqu’à quasiment l’aterrissage.
    Au retour, ça a été le phénomène inverse ; il a fallu que je me retienne de dormir dans l’avion (un vol de nuit) car nous attérissions à Marseille à minuit/1 heures… Mais là, la fatigue s’est un peu plus fait sentir…

    • C’est exactement ce qu’il faut faire ! Par contre pour t’endormir d’une traite de 16h jusqu’à minuit dans l’avion, tu devais être bien fatigué ! Je suppose que tu as fait une nuit blanche avant, c’est le bon plan ça comme tu peux démarrer la journée à Pékin directement !

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  7. julien quand je suis rentré de Guadeloupe j ai dormis durant tout le trajet ….
    la nuit ont a fait la fête toute la nuit a la marina de st francois ..l avion ne décollait que à 15h00 ..je t assure j ai dormis comme un bébé dans l avion après cette nuit très agité (peu pas raconter les détails ici ça passerai pas je pense lol )

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