For a lot of people international travel comes with one annoying side effect – jet lag. When you fly across time zones your internal clock goes crazy, making you think it’s morning when it’s afternoon, and time for sleep when you need to work. Jet lag causes you sleep problems. Other symptoms of jet lag include nausea and upset stomach, change in appetite, headache, fatigue, trouble concentrating and irritability. Is there any way to beat jet lag? How can you ensure a jet lag-free flight?

The way you travel affects the jet lag you experience. For example, for every time zone you cross it takes on average one day to completely adjust. When you fly east you generally experience greater jet lag than when you flight west. Of course, you probably won’t be able to control which direction you fly in and how long the flight will be. But there are some ways you can lessen the impact of jet lag.

Before you fly, gradually shift your meal times and your bedtimes to be closer to your destination time. You could go to bed 30 minutes earlier each night to prepare for an eastward flight. During the flight make sure you drink plenty of water. Being dehydrated makes your jet lag symptoms much worse. Take care not to fill up on alcohol or caffeinated drinks as these disturb your sleep and cause dehydration.

When you reach your destination adjust your watch and your schedule to meet your new time zone as quickly as possible. Try to stay awake with everyone else and get up when everyone else does. It may be difficult but you can take short naps during the day if you are very tired. Get lots of fresh air and natural light and try to keep as busy as possible when you arrive as this will help you adjust more easily.