Every day, jet lag affects thousands of travellers all over the world. It's estimated three in four people conducting long-haul travel experience some form of jet lag. If you're one of these people who feels tired after long-haul travel, you will be please to know there's plenty you can do to help combat the effects of jet lag.

Your internal clock sends signals to your body when it's time to fall asleep, wake up or eat. External influences, like the weather, the seasons, your environment and the rising and setting of the sun keep your internal clock running on a regular 24 hour cycle, which is called your circadian rhythm.

When you undertake a sudden change in time zone, your internal clock doesn't have time to adjust, and your circadian rhythm works on the same cycle it did in your hometown. This is why you might feel sleepy at lunchtime in Japan if you're travelled from London at teatime – your body thinks it's the middle of the night.

People suffering from jet lag often experience insomnia (problems falling or staying asleep), tiredness during the day, loss of appetite, headaches, feet and leg discomfort, irritability and mood swings.

There's plenty you can do to minimise the effect of jet lag:

Herbal remedies: many jet-lag remedies and medicines are available on the market. While many questions the validity of their claims to cure jet lag, some travellers find them useful.

Sleeping Pills: these can help you quickly adjust to local time in your destination. However, see a doctor to check if sleeping pills are right for you.

Adjusting sleep: a week before you travel, start adjusting your sleep patterns to fit with your destination. This might mean going to bed a few hours later and sleeping longer. Adjusting your sleeping patterns before you travel ensures you can enjoy your holiday jet lag free!

For more information about sleeping problems and sleeping disorders you can visit the Sleep and Insomnia Guide