Jet lag can be a painful party-pooper for those taking flights to distant lands. Some simple steps can keep it at bay

>>Walk, eat light and shower: Try to reach your destination in the evening. As soon as you check-in, go for 30-35 brisk walk. The exercise will do you good and also familiarize you with the neighbourhood. Follow this up with a light meal, a shower and a good night's sleep to wake up fresh as a daisy, full of energy.

>>Start well rested. Jet lag hits a tired, badly slept body harder than others.

>>Get to your time zone before your flight does. Even at home, set your watch to your destination's time zone a day before you leave. And try to eat and sleep according to the new time.

>>Sleep well on board. Dress comfortably, use ear plugs and eye masks to ensure you have ample undisturbed sleep.

>>Drink plenty of water. Alcohol and caffeine cause dehydration, and also serve as alarms waking you up intermittently. These also stem the body's production of melatonin, a hormone produced by the body to set the time clock. Keep sipping at water. Colas and juices are no substitutes. Don't drink yourself silly just because there is free wine on board.

>>Move your body. Stretch in your seat or in the open space near the exits and walk around the aisles. But don't go bumping into flight attendants and knocking trays over. Walk at airports too.

>>Eat light in the flight. Avoid salted foods and snacks as these raise blood pressure. Carry plain almonds when you feel like munching something.

>>Don't pop in sleeping pills. These induce a comatose state, and increase chances of death caused by blood clotting sometimes experienced on long-haul flights.

>>Soak in the sunlight when you land. A 15-minute exposure to the sun or bright lights help alleviate symptoms of jet lag.

>>Take a shower, but don't nap after you land. Ensure your body accepts the new bio-cycle. Sleep when it should be time to do so.

>>Wake up and sweat it out a bit. Always a good idea to exercise in the mornings following a flight. Fights any remains of jet lag besides keeping you fitter.

>>If jet lag still gets you in its grip, don't fret. If you are up at four in the morning, step out and observe the city waking up. You will be surprised at what the crack of dawn holds for you. Have a safe flight.

Ajay Jain is a travel writer and photographer, and blogs on https://kunzum.com. He is the author of Peep Peep Don't Sleep (a collection of funny road signs) and Postcards from Ladakh (a pictorial travelogue on Ladakh). He can be contacted at ajay@ajayjain.com.