Jet Lag Tips
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.
- Discuss use of sleeping medication to reduce sleeplessness during the adjustment period at your destination.
- Discuss use of medication to adjust wakefulness (e.g. modafinil)
- For very short trips, consider staying on home time.
See our Jet Lag advice for David Beckham, on Sky News Play video
