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Over the past week, as the summer holidays draw to an inevitable close and the return to work and school looms, searches for ‘how to get over jet lag’ have risen by more than 400%

A flight attendant has suggested that passengers switch on one setting to maximise their chances of beating jet lag.

Returning from summer holidays can feel less than fun when jet lag hits. Over the past week, as the summer holidays draw to an inevitable close and the return to work and school looms, searches for ‘how to get over jet lag’ have risen by more than 400%.

A British Airways flight attendant, who spoke on condition of anonymity, has shared her tips for overcoming the worst of the timezone-based ailment. Here are her top techniques:

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1. Adjust your phone’s blue light settings

One of the primary causes of jet lag is the disruption of your body’s natural sleep-wake cycle. To counteract this, change the setting on your phone to automatically switch off blue light after a certain time. Blue light, similar to natural daylight, tricks your eyes into staying awake, hindering your ability to wind down to a restful sleep.

2. Wear sunglasses upon arrival

If your destination is ahead of your body’s time zone, wearing sunglasses upon arrival can be a clever hack to block out excessive daylight exposure. Flight crews always suggest donning sunglasses during your journey from the airport to your accommodation to help your body adjust to the local time and ease into a more relaxed state without straining your eyes.

3. Gradually adjust your sleep schedule

When travelling east, it is often the time difference that presents the most significant challenge for combating jet lag. To prepare your body for the shift, adopt a gradual approach. Start adjusting your sleep schedule one week before your trip by going to bed an hour earlier each night. This pre-emptive step will make the time adjustment smoother and help you feel more refreshed upon arrival.

4. Nourish with light snacks

During instances when you need to stay awake a little longer, especially when the clocks go back, we recommend having a light snack. Some travellers might be hesitant to eat during the nighttime of their home country, but it’s important to remember that food is fuel. A light snack can provide a much-needed energy boost and keep you alert during extended periods of wakefulness.

5. Brush your teeth

A common tip among flight crews is to brush your teeth. The mint in the toothpaste can provide an invigorating sensation, giving you a quick burst of energy and temporarily fighting off fatigue.

6. Gel eye patches for revived eyes

Travelling can take a toll on your eyes, leaving them feeling tired and dehydrated. Flight attendants swear by gel eye patches as an effective remedy. These patches combat tired eyes and help rehydrate the delicate skin around the eyes, leaving you looking and feeling refreshed. You can find some great gel eye patches on Cult Beauty.

7. Take short naps strategically

Napping can be tempting, especially if you are feeling fatigued after a long flight. However, taking long naps or napping at the wrong time can disrupt your sleep schedule even further, so as soon as you arrive, adjust to the local time. And opt for short power naps (20-30 mins) to recharge without interfering with your nighttime sleep.

Using data from TripAdvisor, Numbeo, LightPollutionMap.info, and official tourist sources, 30 cities was scored across five stress factors: tourist density, hotel density, noise, light pollution, and crime rates

Popularity does not always equal quality.

At least that is according to Icelandair, which has commissioned analysis of 30 popular European destinations to highlight those which might be worth skipping when you come to booking your next holiday.

Using data from TripAdvisor, Numbeo, LightPollutionMap.info, and official tourist sources, each city was scored across five stress factors: tourist density, hotel density, noise, light pollution, and crime rates.

At the top of the pile was Florence in Italy. Known as the cradle of the Renaissance, Florence attracts more than 5.2 million visitors annually, which is the equivalent of around 10 tourists arriving every minute. Given its population of 362,000, each year roughly 15 tourists arrive for every local.

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The majority of visitors are packed into the city centre, where most of Florence’s 2,000 hotels are located. Florence has one of the highest tourist and hotel densities in Europe. Add in heavy noise levels and some of the brightest light pollution recorded in this index, the city can feel less than tranquil.

I’ve visited Florence a number of times and have been taken aback by the intensity of the crowds. If you’re in town, you’ve got to lay your eyes on perhaps the world’s best known sculpture, Michelangelo’s David, who stands in all his marble-clad glory in the Accademia Gallery. If you do fancy a glimpse of that historically toned bod, then make sure you’ve got your elbows sharpened.

The area around David is always packed, and efforts to admire his splendour are often thwarted by an elevated selfie stick. It can be as dissatisfying an experience as viewing the Mona Lisa in the Louvre.

Once you’ve escaped the hustle and bustle of the Accademia, you’ll have to re-gird your loins for a trip to the Uffizi Gallery, which sits next to the Piazza della Signoria. The gallery is packed full of works from the Italian Renaissance, having been gifted to the Uffizi when the House of Medici died out.

Top of most visitors’ list is a spot of serious swooning in front of two of Botticelli’s most famous paintings – Primavera and The Birth of Venus. They are both huge and both fantastic. However, much like David, getting close enough to have a decent look can be difficult.

Once you’ve decided that you’ve had enough art for one day, you’d be forgiven for heading back to the Piazza della Signoria for a quick rest and recalibration. There you’ll find yourself bombarded with street performers, overheated children and worst of all, mimes.

While Florence should, arguably, be visited once in a lifetime, if you’re open to alternatives, then Lucca is a great choice. The city is about a quarter of the size and situated an hour’s train ride from Florence, closer to the Cinque Terre coastline and Pisa, meaning getting there from the region’s main airport is a breeze.

And if you do visit Lucca, you’ll quickly realise it’s no downgrade. I have spent several afternoons walking through and around the city on its perfectly preserved Renaissance-era defensive walls. They provide a wonderful route through Lucca and are largely free from crowds, beyond the occasional wandering local and cyclist.

In its medieval core, you will find attractions such as the Guinigi Tower, the Piazza dell’Anfiteatro and the birthplace of composer Giacomo Puccini. Head to Piazza dell’Anfiteatro for a bite to eat when you’re down culture vulturing. It may be central and popular, but that doesn’t mean it isn’t lovely. In fact, it consistently hits a sweet spot of lively but not overwhelming.

Travel pillows are a common sight in any flight but shopping insiders have warned that they’re not always the best answer to getting decent sleep on a plane

Anyone who’s been on a plane will know how difficult it can be to get decent sleep – unless you’re lucky enough to be in First Class of course – so it’s no surprise that in recent decades, travel pillows have become a must-have accessory for holidaymakers.

However, one shopping insider has claimed that they’re not actually a travel essential, but instead they’re a ploy to get travellers to spend money when they’re tired at the airport.

Fred Harrington, CEO of Proxy Coupons, has claimed that despite their popularity, most travel pillows actually offer little real support for your head and neck because they’re designed for one specific sleeping position. He explained: “These things are everywhere in airports because they’re impulse buys that prey on tired travellers.”

If you’re on a short flight, then your belongings could be enough to get you through a short nap. Fred shared one of his travel tips: “A rolled-up jumper or small cushion from home does the same job without the bulk. Better yet, invest in noise-cancelling headphones – they’ll help you sleep far better than any pillow.”

Fred explained that often, holidaymakers incorrectly believe that they need “specialised gear for every scenario”, but that the reality is that “simple, versatile items usually work better”. Other items he claimed are not necessary for travel included travel-sized toiletries (if you’re travelling with more than just a cabin bag), universal adaptors, incorrect portable phone chargers and portable clothing steamers.

Of course if you are flying long-haul, you may be looking for as many tricks as possible to get some decent sleep.

Luckily, one sleep expert was recently on hand to share their top tips for beating jet lag. That included answering the age-old debate; do you try and sleep on the flight, or do you power through and stay awake in a bid to keep jet lag at bay? According to Martin Seeley, CEO and sleep expert at MattressNextDay, it all comes down to when you are actually travelling.

He recently explained: “The answer depends on when you arrive. If your flight lands in the morning or early afternoon, getting some sleep on the plane will help you avoid exhaustion on arrival. Use an eye mask, earplugs, and a travel pillow to make yourself comfortable.

“But if you’re landing at night, try to stay awake for the last few hours of the flight to help you fall asleep once you get there. Sleeping at the right time on the plane is one of the best ways to reduce jet lag.”

If you’re thinking of just squeezing in a few power naps, then you may want to set yourself an alarm. According to Martin, you’ll want to limit naps to no more than half an hour, or it could actually be detrimental when trying to get your body to adapt to the new time zone. He added: “The goal is to stick as closely as possible to the local time, so your body clock adjusts faster and jet lag doesn’t drag on.”

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