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You've planned for your European vacation for months, but when your plane touches down, you find yourself tired, irritable, and in no mood for doing all the fun things you planned. Welcome to the not-so-wonderful world of jet lag.

Jet lag typically occurs after a long flight that crosses three or more time zones. Symptoms include fatigue (often with difficulty falling asleep), irritability, decreased ability to function, stomach problems, headache, and aching muscles.

There is no magic cure for jet lag, but there are ways to abbreviate it and lessen its impact.

Avoid alcohol before and during your trip. Drinking alcohol during your flight can cause dehydration which is often listed as a cause of jet lag. Alcohol can also disrupt your sleep, impair your judgment, and make it harder to get back on a normal schedule.

Avoid caffeine and sugar during your flight. Caffeine and sugar may produce a quick, temporary boost, but you're likely to crash and feel worse later on.

Drink plenty of fluids. Water is best, but juice or coffee will also do. Staying well hydrated will help minimize jet lag symptoms.

If you fly at night, try to sleep on the plane. Make yourself as comfortable as possible with pillows, blankets, eye masks, earplugs, etc. Conversely, if you fly during the daytime, it's better to stay awake during your flight.

Start your trip well rested. If you start out tired and stressed, you're already "behind the eight ball." Plan ahead as much as possible and give yourself plenty of time to pack, catch a good night's sleep before your trip, and get to the airport.

Arrive ahead of when you need to perform. If you're traveling for business, try to get to your destination a few days before you're expected to attend meetings or give presentations.

Medication? Some studies have suggested that the hormone melatonin may ease the symptoms of jet lag. If you experience severe jet lag, talk to your doctor about your treatment options.

On the day you arrive at your destination, stay awake until local bedtime. If you've been up all night on a flight that lands at eight in the morning, you'll probably feel like falling straight into bed, but resist the impulse. The sooner you get your system attuned to local time the better. Spend the day engaged in quiet activities, eat healthy light meals, and go to bed when the locals do. You'll wake up refreshed and ready to get down to the business of enjoying your trip.

Learn more about this author, JQ Adams.
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