7 tips to help you beat jet lag

There are ways to help avoid jet lag. Photo / Getty Images

YOU'VE waited months for your summer holiday, so here's how not to spend the first few days feeling like a zombie.

1. RESET YOUR BODY CLOCK

Jet lag occurs when your body clock is quickly thrown into a new time zone, so help it with the transition by adjusting your sleeping patterns a few days before take-off.

"The aim is to shift your internal body clock to wherever you're going, so think about the local time at your destination and start sleeping according to that," Professor David Hillman, founder of the Sleep Health Foundation, says.

You might not be able to match the times exactly, but Hillman says that sleeping and waking even an hour earlier or later can speed up the recovery time once you land.

2. SKIP MEALS ON BOARD

According to research from Harvard Medical School in the US, your body clock temporarily resets when you forgo food, so avoiding in-flight meals en route to your destination (or for 16 hours, the experts suggest) can help you adjust to the local time faster.

If you can't go without food for that long, keep your meals light and sync them to the local eating times as best you can.

3. UNPLUG IN THE AIR

We'd never suggest you shun the in-flight entertainment, but be aware that exposure to blue light can further disrupt your sleeping patterns.

"Don't spend the whole time watching movies," Hillman says.

"Take advantage of the dark cabin and doze so when you arrive you can cruise through until bed time."

4. SOAK UP THE RAYS

When sunlight hits your eyes, it triggers a reaction in your brain that stops the production of melatonin (the chemical that makes you sleepy), so if you feel drowsy or irritable on arrival, head outdoors.

"This will give the regulatory systems in your brain signals that you're in a new time zone," Hillman says.

Enjoy an al fresco brekkie, go for a walk, and wear a hat instead of sunglasses as they cut out sunlight's stimulating effects.

5. SIP ON CHERRY JUICE

Scientists at Northumbria University in the UK discovered that when people drink tart cherry juice, their body's level of sleep-inducing melatonin significantly increases.

So if you're struggling to catch a few winks after a long flight, down a glass of the red stuff to promote a more restful snooze.

6. HIT THE GROUND RUNNING

"Try to get active as quickly as you can," Hillman says.

"You want to produce a separation between being in bed and being awake, so do wakeful things to an exaggerated degree."

A study in the journal Mental Health and Physical Activity found that exercise can help make you more alert during the day, so boost your concentration with a run around your new surrounds or do sprints on the hotel treadmill to tire yourself out.

7. PUSH THROUGH

"To realign the systems that help you sleep, go to bed when the clock says, not when your body does," Hillman says.

If it's 10am when you arrive at your destination, for example, avoid the urge to nap until at least 6pm as this will only exacerbate your jet lag.

If there's no way you'll survive without a little shut-eye, save your naps for after lunch and limit them to an hour.

"Food is also important in establishing sleep rhythms, so eat during wakefulness and try as best as you can to live like the locals," he adds.

FLY LIKE A PRO

Look (and feel) your best with these travel hacks from Emirates Airline flight attendant Amy Bartholomew.

Flight attendant's tips for feeling fresh when you land. Photo / Getty Images

1. OIL UP YOUR FEET

"The strangest tip I've ever received for preventing jet lag is to rub a bit of sesame oil onto the soles of your feet and wear a pair of socks to help it absorb while you're on the plane.

Surprisingly, it works!"

2. ENERGISE RIGHT

"A few hours before landing, I walk around and stretch. It's helpful to eat fruit for energy, as well as some caffeine or dark chocolate. And refresh your face with a cold towel. You'll be ready to start exploring as soon as you land."

3. GET COSY

"After landing, a cup of chamomile tea helps me fall asleep quickly. As do a lavender-scented candle or pouch on the bedside table. I've also learnt to switch off my phone or tablet well before bed as they're the biggest distractions from sleep."