How can you prevent or reduce jet lag?

Jet lag is a mismatch or misalignment of our internal body clocks - or circadian rhythms - with our environment, which can make us feel disorientated and unwell. Most people experience the symptoms of jet lag when they fly across more than 3 time zones, but a transition of just 1 hour can still impact on physical, emotional and cognitive performance.
The symptoms may include:
- Difficulty falling asleep, or staying asleep
- Lack of energy
- Feeling generally unwell, headaches, dizziness
- Irritability, and a worsening of existing mood problems
- Stomach and GI upsets, changes in appetite, nausea, constipation, irritable bowel symptoms
- Cognitive problems, including poor concentration and memory lapses
- Parasomnias, such as sleep walking, sleep talking and sleep paralysis
- In rare cases, severe jet lag has also been linked to seizures
The timed application of bright light and darkness can help you speed up shifts to the body clock, but the timing will depend on your normal sleep wake patterns, as well as where you're flying to, and what time it is when you arrive.
I'd recommend trying a jet lag calculator like Jet Lag Rooster (sleepopolis.co...) or The Timeshifter app.
Other handy strategies..
- Always fly well rested
- Change your watch when you get on the plane
- Limit caffeine and alcohol
- Use an eye mask and ear plugs to rest on the plane.
- Try to eat according to mealtimes at your destination
- Stay well hydrated