Ninety-four percent of long-range fliers experience some form of jet lag C even flight attendants so youre in good company. Jet lag occurs when changes in time zones confuse your bodys inner clock, sometimes referred to as circadian rhythms. Put simply, your body is out of whack impeding both your mental and physical condition. Symptoms range from person to person but in general include fatigue, insomnia, disorientation, and body aches. Though it can take as long as one day to adjust for each time zone crossed, there are a few preventative and post jet lag measures that can be taken. Your general health and personal habits do play a role in these measures. A healthy, well-rested person that doesnt overeat, smoke or drink alcohol will recover and/or prevent jet lag better than a person engaging in these activities. Basically know yourself, your body and what you can and cant do, then try one or more of these ideas.

Make your body think it has arrived at its destination early by adjusting your sleep time BEFORE you leave on your trip. This requires a little planning but can be well worth the effort. If you know the difference in time zones between where you are and where you are going, adjust your bedtime two or three days prior to leaving. For example, if you are flying from the West coast to the East coast, there is a three-hour difference; if you usually go to bed at eleven oclock, try ten oclock, then nine oclock and finally eight oclock. When you arrive at the East coast, your body clock should match. This method is difficult with overseas flights but try to arrange an overnight flight so you can sleep most of the way. Remember to carry on an eye mask and headphones to keep you zoned out.

As you fly adjust your watch to each time zone. Sleep or rest if it is bedtime in your arrival city, stay awake if it isnt. Dont think about what time it is back home C you arent there so it really doesnt matter.

Over-the-counter products, such as Melatonin, are pills that tricks the body into resetting its natural cycle. This method is a personal choice and may or may not work for you.

Watch what you eat and drink. Protein rich meals and caffeinated beverage stimulate wakefulness while high carbohydrate meals and alcohol promote sleep. Keep yourself hydrated with water and lean toward healthy, high-fiber foods.

Exercise, both on the flight and upon arrival, will circulate your blood and help you feel rejuvenated. Walk the aisle of the plane, stretch or do yoga moves and positions at your seat. Upon arrival take a long walk, even to baggage claim, or fit in your exercise routine if its the right time of day.

Wash away jet lag with cool water splashed on your face or a quick sponge bath in the rest room. The dry atmosphere of planes adds stress to your body. Counteract this with water, lotion, or a spritz of your favorite scent. Request lemon water with extra lemons on the flight and squeeze them into a napkin, inhale the citrus scent and youll feel refreshed and energized.

The bottom line for beating jet lag is to realize that it is not only a state-of-body but also a state-of-mind. The key is to get it out of your mind. The less you think about it, the better off you are.