>  Advice   >  How to beat jetlag

Jetlag is an unwelcome travelling companion on most long haul trips but there are ways to avoid it. If you are heading overseas and have been wondering how to beat jetlag, the following tips should help.

1. Adjust your sleep pattern slightly before you leave home. Going to bed an hour or two earlier or later will help your body adjust when you land.

2. Leave home well-rested. Staying up late the night before, either partying or in an attempt to sleep on the plane, will only make you cranky.

3. Reset your watch and your brain to local time when you board the flight. Avoid thinking about what time it is back home.

4. Be well-organised when you travel. It is much easier to nap on a plane when you aren’t worrying if your first hotel booking actually went through.

5. Drink lots of water before, during and after the flight. Even if you don’t feel thirsty while you’re in the air, have at least one large glass of water every hour.

6. Reconsider the old adage of staying awake all day on arrival, particularly if you don’t sleep well on planes. When you’ve been in transit for 24 hours sometimes a one hour power nap followed by a normal bedtime is a better plan. Remember to set your alarm and when it rings – get up!

7. Don’t feel compelled to consume every little morsel of that in-flight meal. Eating lightly will see you arrive in better shape.

8. Move around while you are in the air to avoid that sluggish feeling which seems to last long after the plane has landed.

9. Avoid alcohol before, during and immediately after your flight. It will only make you feel worse, not better.

10. Fresh air and natural light helps to reset your body clock. Head out sightseeing for the day after you have arrived and freshened up.

Disclosure: The writer hates jetlag and hopes the above tips are helpful.

Want more tips that save time, money and your sanity when you’re flying or at the airport? Check out our suggestions for how to pass the time at an airport with kids, how to access airline lounges (even if you’re not a member), and how to make the most of a stopover.

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Dr Tiana Templeman is an award-winning food and travel journalist, travel author and media industry academic. She is the creator of The Travel Temple, writes for Australian and international media outlets and appears on radio talking about where to go, what to see and travel industry trends.