• The Sleep Charity has revealed its seven secrets for combating jet lag following a long flight
  • Thousands of Brits are jetting away on holiday following the easing of restrictions for travel to many countries
  • Millions of holidaymakers suffer from jet lag every year, reducing the enjoyment of their holiday

The Sleep Charity has published its seven secrets for conquering jet lag, as millions of Brits head overseas on holiday following close to 18 months of travel turmoil.

Jet lag can cause daytime fatigue, an unwell feeling, difficulty staying alert and gastrointestinal problems.

Here are The Sleep Charity’s seven secrets to combat the symptoms:

  1. The day before your flight, ensure you eat three balanced meals, including at least five servings of fruit or green vegetable and one of protein-rich food, such as white fish or tofu.
  2. During the flight, set your watch to the local time at your destination. Note what extraordinary time the airline feeds you and try to keep back a roll or biscuit to eat at “normal” mealtimes according to the time at your destination.
  3. Take an eye mask and ear plugs with you. Use the mask and your seat’s nightlight to reflect the time at your destination – wear the mask if it is night time where you are going; keep the light on and mask off if it is day time.
  4. Drink plenty of water throughout the flight to prevent dehydration and also to help mobilise your energy reserves for your arrival. Avoid alcohol.
  5. Take regular walks up and down the aisle. Try some simple stretching exercises in your seat – straighten your legs and point and flex your toes; or stretch your arms high above your head. Do both these exercises for one minute every two hours.
  6. When you arrive at your destination, use your diet to help you control your wakefulness: high protein meals increase your alertness; high carbohydrate meals will make you feel more sleepy.
  7. Daylight can help reset your internal clock, so take an early morning walk when you wake up in your new destination and spend as much time as possible outdoors.

Incorporating The Sleep Council, The Sleep Charity provides advice and support to empower the nation to sleep better.

The Sleep Charity Deputy CEO Lisa Artis said: “Jet lag on a long flight can wreak havoc with travellers’ plans, while not sleeping well on holiday can make what should be a relaxing or fun-filled trip a much more arduous experience, especially for those travelling with families.

“Even the soundest of home sleepers can experience difficulties when they’re away from their creature comforts or experiencing high temperatures, while the effects of jet lag can cause misery on our arrival or return home.

“We’ve published this simple guide to help Brits make the most of what will likely be their first holiday abroad in more than a year.”