Those who have suffered from jet lag previously or who will be travelling on a long haul flight, especially when crossing several time zones.

Before you travel

To reduce the effects of jet lag, you should ensure you get enough rest before you travel and adjust to the timezone of your destination.

During your flight

• Drink plenty of water

• Move around the cabin regularly and stretch

Arrival

• Change your sleep schedule to the new timezone as soon as possible - sleep only at night and resist the urge to nap during the day

• Spend time outdoors during the day

• Set an alarm in the morning so you don’t oversleep

Avoid

• Drinking too much caffeine or alcohol

Your body clock should naturally adjust to the new time zone after a few days.

If you’re experiencing insomnia, sleeping tablets may be helpful, but should only be used for a short time and if symptoms are severe.

It usually takes about one day for each hour of time zone changes for your body clock to fully adjust, particularly when travelling eastward.

The medication costs £36 per pack