How to minimise jet lag on your next business trip

Farrol Kahn, director of the UK's Aviation Health Institute, says travel across multiple time zones disrupts the body's circadian rhythms - more commonly known as our 24-hour-clock - which programme us to be active during the day and sleepy at night.

'When we cross more than three time zones, either east or west, our body clock is out of sink with local time,' Kahn said. Interestingly, studies have shown that flying westwards causes less jet lag than flying eastwards.

Sleep disruption is another major contributor to jet lag. To help minimise any impact on your sleep, Kahn recommends adjusting your sleep patterns to your destination's time zone as early as possible. 'Go to bed each night either earlier or later a week before you fly, depending on whether you are flying east or west. If you are flying west, go to bed later every night and if you are flying east go to bed earlier,' he said.

Rest before you fly

Make sure you are well rested prior to travel. Avoid late nights and heavy drinking in the days leading up to flying. Excess alcohol and lack of sleep will make you more vulnerable to jet lag.

Being in a relaxed frame of mind will help you relax during your flight. Make sure you have packed everything you need and that your itinerary is in order. Also, arrive at the airport well ahead of time to help avoid any last-minute stress.

After boarding, set your watch to your destination's time and eat and sleep accordingly. Drink plenty of fluids - preferably sports drinks - to combat dehydration caused by the dry air and low pressure in aircraft. Kahn recommends oxygen supplements in dropper form which can increase the content of oxygen in a glass of water from seven parts per million to 200 parts per million.

Be careful about what you eat and drink. Avoid fatty foods and over-eating, and do not drink alcohol as it increases dehydration. Likewise, do not drink caffeinated beverages before, during, or just after the flight. Caffeine also causes dehydration and can disrupt sleeping schedules. What's more, caffeine can make you jumpy and intensify any travel anxiety you may be feeling.

Sleep as much as you can

Try to get as much sleep as you can during your flight. Wear comfortable clothing and remove your shoes to ease pressure on your feet. Make use of blindfolds, ear plugs, neckrests and blow-up pillows to help you nod off. Kahn recommends using noise cancelling headphones to counter engine noise, which can reach 70-decibels in the cabin.

Also make sure to exercise to work your muscles and reduce swelling of legs and feet. Walk up and down the aisle, stand from time to time, and do small twisting and stretching exercises in your seat. If possible, get off the plane at stopovers to stretch out and take a walk.

Some long haul flights have facilities for taking a shower, and it is a good idea to make use of this perk. A shower will boost your circulation and loosen your muscles, making you more refreshed and relaxed.

Upon arrival, it is very important to expose yourself to daylight for as long as possible and stay up as late as you can. If you have to sleep during the day, sleep for one hour maximum, otherwise your body clock will revert back to your home time, Kahn said.

The sooner you can adapt to the local schedule, the faster your body will adjust. Therefore, if you arrive at noon local time (but 6am your time), eat lunch, not breakfast.

Finally, it is always wise to give yourself as much time as possible to adjust to the new time zone before an important meeting or event.