How to avoid jet lag before, during and after a flight

Avoiding alcohol, exercising on the plane and eating cherries are among the most effective ways to combat jet lag, according to a new study.

A poll of 2,000 adults who have experienced jet lag found more than eight in 10 have struggled with severe fatigue after a long-haul flight.

Other methods used to avoid jet lag include drinking lots of water, avoiding caffeine and sleeping on the plane as much as possible.

The study was conducted by Love Fresh Cherries, the industry body which supplies cherries to UK supermarkets - in association with NW Cherries.

Anita Bean, a registered nutritionist, said: “Jet lag occurs when your internal body clock becomes disrupted due to crossing time zones.

“The main symptoms include fatigue, insomnia, digestive problems, appetite changes and concentration and memory problems.

“There’s no cure for jet lag but there are steps you can take before, during and after the flight to help minimise the effects.”

Other techniques to regulate your body clock include keeping your watch set to the time back home and staying awake until pre-travel bedtime.

It also emerged that 44 per cent have been unable to sleep the night after returning from a different time zone.

On average it takes those polled more than three days to get back to their normal sleeping routine after flying long-haul.

Typically a case of jet-lag causes people to loose nine hours of sleep.

Three in 10 British people have struggled to concentrate when returning to work and one in 10 have even suffered anxiety brought on by shifting time zones after travel.

One in 10 have struggled with constipation and a third have suffered from a debilitating headache.

A quarter of jet lag sufferers said the condition makes them feel frustrated and nearly four in 10 claimed it leaves them feeling totally unproductive.

Nearly half admitted that jet lag makes them more irritable and 20 per cent feel a general heightening of emotion.

A quarter of respondents have even fallen asleep somewhere unusual due to fatigue from jet lag.

Three in 10 have nodded off at work and a quarter have even fallen asleep behind the wheel of their car.

In 16 per cent of cases respondents said their jet lag was so bad that they had to phone in sick for work.

Studies have shown cherries can help prevent jet lag because they are one of the only natural sources of melatonin, a hormone which helps regulate sleep patterns.

Anita Bean said: “Research has found that drinking tart cherry juice twice a day raises the body’s level of sleep-inducing melatonin and can increase sleep time by more than 80 minutes a night.

“The extra melatonin may help your body fight jet lag and regulate its natural sleep cycle when you arrive in your new time zone.”

Top 20 ways British people combat jet lag:

Force yourself to stay awake until bedtime when you get home

Sleep as much as possible on the flight

Walk around on the plane

Avoid alcohol on the plane

Drink more water than usual on the plane, and following the flight

Make sure to stay in general good physical fitness before travel

Avoid caffeine on the plane

Do exercises on the plane

Keep your watch set to your home/normal time when on holiday

Avoid alcohol when you get home

Take extra vitamins / supplements before, during or after the flight

Eat lots of fresh fruit and vegetables on the plane

Avoid caffeine when you get home

Eat ginger before, during or after the flight

Exercise more following the flight

Take sleeping pills when you can’t sleep

Force yourself back to work early after the flight

Eat goji berries before, during or after the flight

Eat cherries before, during or after the flight

Arrange parties or social occasions to force yourself to stay active after the flight

Anita Bean's top tips for minimising the effects of jet lag:

Before you travel:

Gradually change your sleep routine – start going to bed and getting up an hour or so earlier or later than usual, in line with the time of your destination

Try to eat your meals in line with – or at least closer to – the new time zone

Avoid eating a large meal just before travelling

During your flight:

Drink plenty of water or non-alcoholic, non-caffeinated drinks – being properly hydrated will help offset the effects of jet lag

Skip in-flight meals – this will cause your body clock to temporarily reset and help you adjust to the new time zone faster

If you can’t go without food that long, keep your meals light and sync them to the local meal times

Avoid drinking coffee and energy drinks as too much caffeine disrupts your sleep and can make jet lag worse

Flying overnight? Try to sleep in the early or middle part of your flight but make sure you wake up at least 10 - 12 hours before the planned bedtime in your new time zone

Unplug in the air – exposure to blue light can disrupt your sleeping pattern and make jet lag symptoms worse

After your arrive:

Eat cherries or drink cherry juice

Cherries are one of the only natural sources of melatonin, a hormone that helps regulate our sleep patterns

Research has found drinking tart cherry juice twice a day raises the body’s level of sleep-inducing melatonin and can increase sleep time by more than 80 minutes a night

The extra melatonin may help your body fight jet lag and regulate its natural sleep cycle when you arrive in your new time zone

Get lots of daylight exposure, ideally in the morning (aim for a minimum of 20 minutes) – natural light will help your body clock adjust quicker

The best way to get yourself on to the new time zone as quickly as possible is to stay up until a normal bedtime

Push through tiredness and avoid the urge to nap longer than an hour during the daytime as this will make your jet lag feel worse

Start eating meals at the normal times for your new time zone as this will help reset your body clock

Do some exercise soon after arriving at your destination, it will make you feel more alert during the day and help reset your body clock more quickly

SWNS