Jet lag is the tiredness, disorientation or irritability caused by the upset to the body's circadian rhythms from crossing multiple time zones. It's generally worse travelling from east to west. Another significant contributor to jet lag is sleep deprivation. Lack of sleep affects everyone differently, so be aware of your own limitations, and try and buffer yourself before getting on the plane.
Before flying
Try to get a good sleep before your flight or arrange to fly into the night. And while anytime is a good time to stop smoking, an upcoming long trip can provide the extra incentive to give it up.
During the flight
Drink plenty of water and avoid too much alcohol or caffeine. Don't overeat on the plane, as you'll be sitting down without being able to use up the energy intake. Try to eat and sleep at your destination times, to acclimatise yourself before you even get there. If you feel you need to use sleeping tablets during the flight, do so only under the guidance of your GP or travel doctor and be aware of the risks for deep vein thrombosis.
A recent arrival on the drug market is Melatonin, which is claimed to help the body's circadian rhythms adjust quickly. It is rarely 100 percent effective and you should check with your doctor before using it.
When you arrive
If possible, avoid important tasks immediately after you arrive. This won't always be possible with work travel, so have a short "power-nap" sometime during the day — only about 40 minutes long, as any longer will make you feel more tired.
If you're going to be away for more than a few days, accustom yourself to local times immediately: try to sleep at the local time, even if you don't think you're tired. Take a walk around your surroundings — the fresh air, daylight and exercise will speed up your adjustment to the new sleeping times.
All material is © Media 21 Publishing, and originally appeared in the June 2007 issue of Good Health & Medicine magazine.
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