Before the flight

• Sleep well for the few nights prior to flying.
• If you can, break a long-haul flight with a stopover.
• If possible, arrange it so that you are flying into the night .
• Should cut smoking before any flight.

During the flight

• Drink plenty of water and non-alcoholic drinks.
• Don't over eat, and avoid rich foods, caffeine and alcohol.
• If staying away for more than a few days, try to sleep and eat at the destination times.

On arrival

• Avoid critical tasks shortly after arrival.

• If needed during the day, take a short nap, about 40 minutes long – any longer may make you more fatigued.
• For short-stay trips (less than 72 hours) it may be better to stick to a home-time schedule. When staying longer, try to sleep at the local time, even if you are not feeling tired. Outdoor light exposure and gentle exercise may speed up the adjustment.

• Short-acting sleeping pills may help to adjust sleep patterns but should be used only in accordance with medical advice. (See your doctor)

For anyone travelling for prolonged periods, especially for trips longer than 6–8 hours:

• Wear loose non-restrictive clothing.
• Do not sit with the legs crossed.
• Move around in the seat and cabin as much as is practicable.
• Exercise your calf muscles half hourly when seated.
• Drink plenty of water and nonalcoholic drinks before and during the trip.
• Avoid excessive intake of alcohol and caffeine drinks.
• Take only short naps, unless normal sleeping position can be attained.
• It may be helpful to wear graduated-compression stockings designed for travel, especially if you have a risk for DVT. (See your doctor)
• Watch for symptoms of DVT, in particular pain in the calves, during and for up to a month after a long flight. See your doctor without delay if symptoms develop.

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