Jet lag can't be prevented, but you can take steps to reduce its effects.

Before travelling

Before you travel:

• change your sleep routine a few days before your departure – if you're travelling east, go to bed an hour earlier than your usual time, and if you're travelling west, go to bed an hour later; try to adapt your sleeping routine with your destination in mind
• get enough sleep before you travel – flying when you're tired can make jet lag worse
• keep calm and relaxed – airports can be stressful places; keep calm to avoid getting stressed as stress can make jet lag worse
• check in online – this can help reduce stress and will enable you to relax as soon as you arrive at the airport

During the flight

During the flight:

• drink plenty of fluids – ensure you're well hydrated before, during and after your flight
• rest during the flight – take short naps
• limit your caffeine consumption – avoid drinking too many caffeinated drinks, such as coffee, tea and cola, and avoid drinking them within a few hours of planned sleep
• avoid alcohol – eat light meals and avoid drinking alcohol as it can make the symptoms of jet lag worse
• keep active – when flying long distances, take regular walks around the cabin and stretch your arms and legs while you're sitting down; this will also help reduce your risk of developing a potentially serious condition called deep vein thrombosis (DVT)
• change your watch to match the time of your new destination – this will help you to adjust to your new time zone more quickly

Try to get some sleep if it's night time when you arrive at your destination. You may find using ear plugs and an eye mask useful.

Short trips

It may be better to stay on "home time" when taking a short trip (less than three to four days).

If possible, arrange activities and sleep to coincide with the time at home. This will reduce the chances of your body clock being disrupted.