Getting plenty of rest before you travel and adjusting your sleep pattern to the time zone of your destination can help reduce the effects of jet lag.

During your flight, try to drink plenty of water, move around the cabin regularly and stretch.

Once you arrive, change your sleep schedule to the new timezone as soon as possible. Exposure to natural light will help reset your body clock, so spending time outdoors during the day can ease jet lag. Setting an alarm in the morning can also help prevent oversleeping.

Avoid drinking too much caffeine or alcohol, as both can worsen jet lag symptoms. It’s also best to sleep only at night and resist the urge to nap during the day.

Your body clock should naturally adjust to the new time zone after a few days.

If you’re experiencing insomnia, sleeping tablets may be helpful, but should only be used for a short time and if symptoms are severe.

It usually takes about one day for each hour of time zone changes for your body clock to fully adjust, particularly when travelling eastward.