by Louise Frank

Created on: September 20, 2011   Last Updated: September 21, 2011

Jet lag is caused by travelling across time zones so quickly that your body clock is unable to adjust to the new hours of night and day. Your internal indicator of when to sleep and when to wake up is disturbed. This has a knock-on effect on other bodily functions.

The symptoms vary from person to person but can include feeling like you have a bad hangover, exhaustion and disrupted sleep patterns. Some have upset stomachs, nausea or dizziness. Or sufferers may feel confused, irritable and have difficulty concentrating.

Distressing though these symptoms are, there are several things travelers can do to alleviate the problems.

Try getting into training for the new time zones. One trick practiced by  airline crews is to get up an hour earlier each day for a week before departure if they are heading east, or get up an hour later each day if they are heading west.

Don't eat a heavy meal before the plane takes off as your digestive system will find it difficult to cope. Eat a light in-flight meal and plan your meals according to the time of day. Protein-rich food will help you stay awake while meals high in carbohydrates help you  sleep.

As soon as the plane takes off, alter your watch to your destination time. This helps psychologically. it gets your mind thinking in the new time frame and it will help your body adjust.

While on the flight, try to adjust by sleeping at the new times. When you want to sleep, try to make sure it's quality sleep. Use aids like blindfolds, neck rests or ear-plugs to help you sleep better.

Blindfolds, ear plugs, neckrests and blow-up pillows are all useful in helping you get quality sleep while flying. Kick your shoes off to ease pressure on the feet (some airlines provide soft sock-like slippers, and many experienced travellers carry their own).

When it's time to be awake, keep on the move. Walk around as much as you can and do leg and ankle exercises when you are sitting down. This will not only help jet lag but also keep the circulation flowing to prevent swollen ankles and stiffness.

Steer clear of alcohol while on the plane. Flying is dehydrating and alcohol will make it worse. Drink lots of fluids but not fizzy drinks which will cause bloating, an effect made worse while flying. Drinks high in caffeine, too, like coffee or cola, can make jet leg worse.

Adjust your exposure to daylight as soon as you arrive. Your brain produces melatonin, which promotes sleep, when it is dark and stops it when it becomes light. So if you arrive at the other side of the world in the morning and your body is telling you it's night, go outside and get as much light and sunshine as you can. This will stimulate you and keep you awake for longer.

You can take melatonin tablets but not everyone agrees that it's wise to do so without visiting the doctor first. In fact, in the UK it's only available on prescription. However, many travelers say it is helpful in preventing jet lag.

Stay active when you arrive at your destination and resist the temptation to have a nap. This will make your body feel as if you are at home.

If you have difficulty sleeping when off the plane, take a natural remedy. Herbal remedies containing passiflora, chamomile, hypericum, valerian, hops and wild lettuce have been found to be helpful.

If you need energising, on the other hand, try aromatherapy oils like tangerine, bergamot or lemon on your pulse points.

Relaxation techniques like a leisurely soak in a hot bath, gentle massage, deep-breathing exercises and meditation have all been shown to help prevent jet lag. Keep as calm as possible. Flying or coping with airports can be stressful. Keep everything in perspective and allow yourself plenty of time for check-in and airport negotiation.

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