Beat jet lag in no time – Handy advice to tackle sleep issues and get you right back in the zone

Getting over jet lag when you’re relaxing by the pool or on the beach on a long-haul holiday is one thing, but it’s quite another when you are back in the UK and perhaps returning to work straight away too.

The sleep gurus at retailer online-bedrooms.co.uk have come up with some handy advice to help you get back to some sort of equilibrium in next to no time (zone).

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An Online Bedrooms spokesman said: "Unfortunately, anyone travelling across time zones is going to experience jet lag and will struggle with exhaustion and tiredness. Travel fatigue is not nice, but luckily there are several ways to help alleviate the effects of jet lag."

Check out their top tips below….

Normal nights

It’s essential to change back to your usual sleep schedules as soon as you possibly can.

Adjusting back to the UK time zone may be hard, but it’s important not to delay trying to get good sleep on the correct timings.

Try hard to stick to the recommended eight hours of sleep a night.

Snooze you lose

Turn on your normal alarm time for the mornings to steer clear of a lie-in.

When recovering from any jet lag it is also important to only sleep during the nighttime and to avoid napping throughout the day.

Although it may be tempting to hit the snooze button, don’t stay in bed.

Head outside

Ensure you get plenty of light exposure during the daytime, even if it’s cloudy.

Being outside will increase your body’s vitamin D levels and help regulate the body clock. It also helps produce the hormone melatonin, which is associated with circadian rhythms and the control of the sleep-wake cycle.

Caffeine hit

Don’t overdo it, but caffeine from coffee, tea, energy and some fizzy drinks can help to increase the body’s alertness throughout the day.

It’s also important to keep up your hydration levels by drinking plenty of water.

Get active

Exercise benefits both the mind and the body, and moving around at the right time during the day is a great way to rejuvenate the body.

Getting outside for a short walk, jog, or bike ride can give a quick boost to help ease any jet lag and fuzziness.

Exercise can also help to bring on tiredness for a deep sleep come nighttime.

Take time

Most importantly, give your body time to adjust back to normal.

Don’t put pressure on yourself – just accept it will take a few days to fully adapt back to the usual daily and sleep routines after a long-haul holiday.

Have you got any good tips for beating jet lag? Let us know in the comments below.

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