Jet lag tends to be more pronounced in travelers flying in an easterly direction across multiple time zones. You might experience symptoms including fatigue, irritability, disturbed sleep, forgetfulness and poor appetite.

Your body has to cope with new daily rhythms, eating and sleeping by the local clocks yet still directed by its internal clock, which is now out of step — desynchronized — with local time. On a short trip, by the time you recover it’s about time to fly home.

Fortunately, there are many things you can do to help prepare your body for long flights and minimize your symptoms. Useful remedies, both prescription and homeopathic, are available as well.

Steps to Take Before You Go:

• Get plenty of rest........
• Start going to bed and getting up later if heading west, earlier if going east.
• Consider prescription or homeopathic medications.

Minimizing Effects:

Drink plenty of fluids, especially water. This is particularly important if you drink coffee, tea or alcohol on your flight. These beverages can promote dehydration, which may make jet lag worse.

Get adequate rest, especially just before you depart. Last minute running around to catch up on details can drain your energy and get you off to a bad start.

Wear loose fitting, comfortable clothing made of cotton or other natural materials.

Modifying your diet may also help, although this has not been conclusively demonstrated. Eating protein early in the day may increase your level of catecholamines, which keep you alert. Theoretically, evening meals should have high carbohydrate levels, which promote serotonin synthesis at night, enhancing sleep. Eating lightly before flying may be the simplest and best dietary modification.

Making changes in the times when you are exposed to light is also a good idea. Use a bright light to approximate natural sunlight and trick your pituitary gland into resetting your internal clock. If traveling west and crossing fewer than six time zones, increase evening light exposure. If crossing seven to 12 zones, increase morning light exposure. When traveling east, do just the reverse: earlier exposure for the shorter distances and later for the longer.

Medications For Jet Lag

Some people benefit from sleeping pills while traveling and report feeling fresher upon arrival. Over-the-counter remedies include Benadryl and Dramamine (which is also useful for motion sickness). There are also some prescription medications that your health care provider may recommend if you cannot obtain relief from either of the above