How to beat jet lag

For all the romance of long-distance travel, few things take the shine off arriving in an exciting new destination quite like jet lag — the groggy, disoriented malaise that comes from hurtling across multiple time zones faster than our bodies can adjust. But a few simple strategies can ease the misery and help you enjoy your trip sooner.

Jet lag occurs because the body's internal clock, which governs sleep, hunger and alertness, remains set to the time zone you left, out of sync with your new surroundings. It is generally worse travelling east than west, and roughly takes a day per time zone to fully resolve on its own.

The most effective tool is light. Exposure to daylight at the right times helps reset the body clock, so getting outside in natural light at your destination — in the morning when travelling west, and later in the day when travelling east — can speed adjustment.

Timing sleep helps too. Adopting the local schedule immediately, staying awake until a reasonable local bedtime even when exhausted, and resisting long daytime naps all encourage the body to adapt. Some travellers begin shifting their sleep schedule a few days before departure.

Staying hydrated, moderating alcohol and caffeine, and moving around on long flights also help. Some find short-term use of melatonin useful for easing into the new rhythm.

Jet lag is an inescapable part of crossing the globe, but it need not ruin the first days of a trip. With a little planning and attention to light and sleep, the fog lifts faster, leaving you free to enjoy where you have travelled so far to be.