A former British Airways stewardess has shared her secret tip to help beat jet-lag. Jane Hawkes spent years criss-crossing the globe as a flight attendant so knows better than most how to tackle timezone-tiredness.

With many Brits heading home after a getaway and suddenly finding themselves wide awake at 3am, jet lag hits hard — and people are scrambling for quick fixes as they try to reset their body clocks for the week ahead. Experts at AI SEO analysed google search trends to find that the term “how to cure jet lag” has increased by 190% in comparison to last week, meaning thousands of returning British travelers are currently in a “crisis recovery” phase as they attempt to reset their body clocks for the post-holiday week. Here are Jane’s five tips for avoiding jet-lag:

1. Avoid caffeine and alcohol

“It might be tempting to have a few cups of coffee to stay alert and awake but you could end up with an even fuzzier head. Due to its sedative properties, alcohol may help you fall asleep quicker. However it can impact your overall quality of sleep and a hangover as well as jet lag will make you feel even worse.”

“Making gradual changes to your bedtime and meal routines in the run up to your flight can help you adjust quicker when you reach your destination. For example if you are usually in bed by 10pm and the time zone you are heading to means that you’ll have to stay awake for a lot longer, edge bedtime first to 11pm then midnight and 1am.”

“If your trip is a short one, it’s not worth trying to change your time clock unless you really need to. If you can resist the urge to sleep and stick to UK time it’s much quicker to adjust when you get back home so try keeping as much as possible to your usual wake up, bed and mealtimes.”

“If you are travelling East, set an alarm so you can get up as early as possible even if it is the middle of the night at home. It’s not easy to do but getting out and about in daylight can help reduce jet lag. Reset watches and clock times as soon as you get on board an aeroplane to give yourself the maximum possible time to adjust to a new time zone en route.”

5. Look after your wellbeing

“Eat light meals, wear comfortable clothing, take ear plugs and choose your seat carefully on board if you can select one. You should also avoid making any big adventurous plans on arrival. Take short naps if necessary but avoid napping for longer than 30 minutes as this can stop you from falling asleep properly later and will delay the adjustment process.”