Jet lag remains the scourge of the long-distance traveller. It’s caused by the body’s inability to immediately adjust to the new time zone and, at best, it can be mildly unsettling, throwing your system and sleep patterns out of kilter for a day or two.

At worst sufferers are left anxious and confused, with symptoms ranging from insomnia to headache and nausea, often coupled with constipation or diarrhoea. A few even experience heartbeat irregularities.

Definitely not the best way to begin a holiday or business trip!

Few escape jet lag, according to Travelvax Australia’s medical director, Dr Ed Bajrovic.
“Travel across three or more time zones and you may be left literally feeling strange in a strange land until your system adjusts to the disruption to its normal patterns of sleeping and eating,” Dr Bajrovic said.

“Everyone has a kind of alarm clock in their brain called the hypothalamus which controls functions such as thirst, hunger and sleep, and regulates body temperature, blood pressure, and hormone and glucose levels. When the eye perceives dawn or dusk much earlier or later than usual it triggers activities the body is not ready for and the result is jet lag.

“Flying east and losing time is worst. Travel from Australia on a non-stop flight to say America or Britain and you lose as much as 21 hours. Instead of being time for breakfast time (as it would be at home) it’s night or vice versa. Your system struggles to adjust to the new schedule.”

While there is still no magic pill to prevent jet lag, frequent flyers develop techniques for limiting its debilitating impact.

Some veterans of the skies, particularly business travellers who regularly take long flights, use a synthetic version of the hormone melatonin, however its use is controvercial.melatoninmelatonin. It can be purchased over the counter in many countries (including the USA, where it is classed as a dietary supplement) and is available from compounding pharmacies in Australia.

“While it doesn’t work for everyone, melatonin can trigger sleep and help re-synchronise the body’s natural rhythm to the new time zone,” Dr Bajrovic said. “Those wishing to try melatonin should ask their doctor about the dosage that’s right for them.”

The travel health specialists at Travelvax Australia have lots of tried and true advice to help avoid the worst symptoms:

Tip 1: Get fit to fly
Improving your fitness will help you cope better with jet lag. Eat well, exercise regularly and get plenty of rest before flying.

Tip 2: Seek medical advice

Consult your doctor or travel health specialist like Travelvax well before you leave. If you have a medical condition like diabetes or heart disease plan a medication schedule based on the new time zone.

Tip 3: Select the best departure time
Pick a flight schedule so you leave at night and arrive in the morning. On really long journeys, look for a flight with a stop over.

Tip 4: Avoid alcohol and caffeine
Avoid alcohol and caffeine the day before departure, during your flight and the next day. Alcohol and caffeine can cause dehydration, disrupt sleep schedules and cause nausea.

Tip 5: H2O is the go
Drink plenty of water, especially during the flight. It will not only reduce the effects of jet lag, but also counteract the effects of the cabin’s dry atmosphere.

Tip 6: Get moving
During your flight, exercise your legs regularly and get up and walk around every hour or so. This on-board physical activity not helps beat jet lag, but improves blood flow and circulation – important for avoiding any risk of deep vein thrombosis (DVT). Using compression stocking such as Therafirm will also help avoid DVT.

Tip 7: Sleep sparingly
Try to get some sleep on long flights, but only if it is night and if your flight schedule has you arriving at your destination in the morning. That way you are already adjusting to the local time zone.

Tip 8: Get comfy
On a long trip, comfort trumps fashion. Wear comfortable, loose clothes and shoes and dress for your destination.

Tip 9: Check your room
Before you unpack, check that your hotel room’s beds and bathroom facilities are satisfactory; check the air conditioning or heating operates quietly. If not, request a new room.

Tip 10: Get in the groove
The sooner you adapt to local time, the quicker your body will adjust. On arrival, optimise exposure to sunlight and eat meals appropriate to the local time zone. That is, if you arrive at night local time (but it is 6am back home), eat dinner, not breakfast. Taking walks or sitting outdoors in the sunlight will reduce the production of sleep-inducing melatonin and help reset your internal clock.

Tip 11: Use medications wisely — or not at all
If possible, avoid sleeping pills or use them sparingly for one or two nights: they can become habit-forming. Zolpidem (Stilnox) has been used successfully but has potential side-effects and should never be taken with alcohol. Get advice from your doctor.

Travelvax Australia has 32 clinics, mainly in capital cities, across the country and offers travel health advice on (toll free) 1300 360 164.