• Helping David Beckham beat Jet Lag Play video
• Melatonin and timed exposure to bright light are the only proven methods for re-adjusting your “body clock” – to help you adjust to a new time zone more quickly: try our jet lag calculator to see how this would work. Otherwise, the following tips may help you combat the effects of jet lag.

• Adjust your itinerary to minimise sleep loss and fatigue.

• Avoid night-time flights when possible, and if you can’t, build a rest period on arrival into your schedule.

• Travel in the highest class that you can afford.

• Avoid eating inappropriately timed large meals during your journey.

• Give your body as many “clues” to your new time zone as you can – adjust your wristwatch, observe local meal times and bed times, and so on.

• Accept that your performance may be reduced through jet lag, and avoid important business activities for at least the first 24 hours following arrival.

• If you need to arrange meetings or other activities on arrival that require you to be mentally alert, pick a time corresponding to daylight hours in your home time-zone.

• Consider using sleeping medication to reduce sleeplessness during the adjustment period at your destination.

• For very short trips, consider staying on home time.