Drink plenty of water
Flying makes you dehydrated, which can worsen jet lag, so make sure you drink enough water during and after the flight. Take regular sips of water and drink up to a litre for every four hours on board the plane. Avoid alcohol and too much caffeine, as they will disrupt your sleep.
Regulate sleep patterns
On a long flight, try to sleep at a time that will be night at your destination. Earplugs, an eye mask and a neck pillow can all help. Taking a magnesium supplement can have a calming effect. If you need a daytime nap when you arrive, limit it to one hour.
Adapt meal times
On arrival you should adjust your meals to the new time zone. According to nutritionist Cassandra Barns, you should eat lots of protein for breakfast, as it helps to wake you up, then have more carbohydrates in the evening, as they encourage relaxation and sleep.
Skip salty foods
Salty foods — added to the effects of the flying — can cause fluid retention, giving you uncomfortable, heavy legs for several days.
Cut cravings with chromium
The stress of travelling and the change of sleeping patterns can cause cravings for sugary foods or carbohydrates. Chromium helps to regulate blood sugar levels and prevent this happening. Try taking a supplement with your breakfast before and after you travel.