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, especially if you won’t be able to lie down and sleep for six hours or longer; 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 any other activities on arrival that require you to be mentally alert, pick a time that corresponds to daylight hours in your home time-zone.
Talk to your doctor or consult a specialist travel clinic about using sleeping medication to reduce sleeplessness during the adjustment period at your destination.
Discuss use of medication to adjust wakefulness (e.g. modafinil – Provigil or Nuvigil)
For very short trips, consider staying on home time.
See our Jet Lag advice for David Beckham, on Sky News
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