How to beat jet lag

What is jet lag?
Our inbuilt 24-hour clock responds to a number of environmental cues - feeling sleepy when it's dark, wakeful at daylight, hungry at breakfast, lunch and dinner. All sorts of biochemical changes are tied to this circadian (or daily) rhythm. Our breathing rate, heart rate, blood pressure and metabolism slow down while we sleep, and our hormones and enzymes behave quite differently according to whether it is night or day. When we travel across time zones - and the more of them the bigger the problem - we outstrip this 24-hour rhythm. Our body feels awake when local time says 'go to bed'.

Basic tips

• Keep sensible bedtimes.
• Drink plenty of liquids, but avoid alcohol.
• For short trips, ignore time changes and stick to your usual schedule of eating and sleeping.
• For longer trips, get into local rhythm as soon as you arrive.
• Exercise when you arrive, but not late in the evening when it might keep you awake.

Sleeping pills If taken for two or three nights after arrival, they can help you get some rest until your body catches up. Discuss with your doctor what type might be appropriate, but in general you want something that keeps you asleep but doesn't leave you with a 'hangover.'

Aromatherapy Special jet lag kits are available, with carrier oils containing essential plant oils to dab on your wrists, temples and feet. Stimulating essential oils such as grapefruit, cardamom and rosemary help keep you alert and refreshed; calming, sedative oils like lavender and mandarin aid relaxation.