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	WHAT CAUSES IT? Crossing time zones can distrurb your inbuilt circadian rhythms which control your sleep patterns, and it can take many days for the body to readjust to the new time zone. NASA estimates you need one day for every time zone crossed to regain normal rhythm and energy levels. So a 5-hour time difference means you will require 5 days to get back to normal!

	WHAT ARE THE SYMPTOMS? These include fatigue, lack of concentration and motivation, disorientation, becoming irrational or unreasonable, sleep problems after arrival.

	REDUCING THE EFFECTS
1.	PRE-FLIGHT: In the days leading up to departurure try to ensure you drink plenty of water to keep your body well hydrated. Excercise but don't go overboard on the few days leading up to a long flight - you will stiffen up and have an uncomfortable flight. Avoid alcohol, cut caffeine down to a minimum and get plenty of sleep - especially the night just prior to departure. If you have a tendancy to get stressed with excitment and worry try to learn some techniques that calm you down.
2.	IN FLIGHT : Drink plenty of water and diluted fruit juices - avoid alcohol. Blindfolds, ear plugs, neckrests and blow-up pillows are all useful in helping you get quality sleep while flying. Remove shoes off to ease pressure on the feet (some airlines provide soft sock-like slippers, it's a good idea to carry your own). Get as much exercise as you can. Walking up and down the aisle, standing for spells, and doing small twisting and stretching exercises in your seat all help to reduce discomfort, especially swelling of legs and feet.
3.	STOPOVERS : Get off the plane if possible at stopovers, and do some exercises or take a walk. During extended stopovers on a long-haul flight, if possible take a shower. A shower not only freshens you up but gets the muscles and circulation going again and make you feel much better for the rest of the flight.

	NB
	SLEEPING PILLS & MELATONIN : Melatonin is not licensed in the United Kingdom and sleeping pills are only available on prescription. These drugs have unpredicted effects, including prolonged drowsiness in some individuals and they may even slow adjustments to new time zones. Sleeping pills as they induce a comatose state with little or no natural body movement. This may increase the risk of clots. Also some pills are variants on anti-histamines and they tend to dehydrate significantly adding to the already big problem of dehydration. We do not recommend the use of these drugs.