If you're a frequent traveller or flyer, you're likely to have experienced the symptoms of jet lag. Often, after a long flight or changing time zones, you arrive at a new destination excited to start your adventure, but mentally and physically, you may feel groggy, disoriented and drained of energy.

Tips to help you manage jet lag when travelling

Jet lag happens when a body's inner clock, known as the circadian rhythm, falls out of sync with the daily cycle of light, food and sleep. While the experience of jet lag is different for each individual, there are a few things you can do to lessen the effects so that you're bright-eyed and ready-to-go when you arrive at your destination.

Pre-Flight:

• Changing time zones can throw off the body's sense of timing because it changes the timing of our exposure to light. If you can, try to ease yourself into the new time zone a few days before you fly. If necessary, and when possible, go to bed later or get up earlier to align yourself with the new time zone. An eating schedule based on destination times also helps to reset your body clock.
• Avoid alcohol the day before your departure - long flights are taxing enough on the body, and a hangover - even a slight one - will make them worse.
• Eat light meals the day of departure and try to exercise or take a brisk walk. Fresh air and exercise are good for the body and mind, as well as helping to combat jet lag.

En-route:

• Wear comfortable clothing on the flight that will allow you to nap as needed, yet arrive looking as though you haven't just gotten out of bed.
• Pack an eye mask on the flight to cut out light if the destination time zone demands that you should be sleeping instead of reading or watching a movie. A small neck pillow and earplugs can also be helpful if you need to get some shut-eye.
• Take short walks up and down the aisles to stretch out muscles at least every couple of hours. Keeping yourself moving on regular intervals keeps your blood flowing and stops it from pooling at your extremities.
• Stay hydrated with non-caffeinated, non-alcoholic fluids.

Once you're there:

• If you have not previously done so, put yourself on local time as soon as possible. Get lots of fresh air on the first day, and a good night's sleep that first night.
• Eat according to your destination's time zone; keeping in mind that light, easily digestible meals (i.e. fruit) are especially good. Drink LOTS of water and avoid beverages with caffeine, sugar and alcohol.

For a little extra pampering...

• More and more airports now offer spa facilities, so if a long layover allows you the opportunity, pop in for a head and shoulder massage. It really makes a difference on how quickly you'll bounce back after a long flight.

Want to book a trip? Check out the TripAtlas.com Trip Builder where you can request a quote from over 104,000 local travel agents who are ready to offer you the best prices on your trip.

 Find more great spa articles and reviews at Travel to Wellness.