Jet lag occurs when you travel quickly across several time zones and your internal clock no longer matches local time. Typical symptoms are daytime fatigue, trouble sleeping at night, poor concentration, headaches and digestive issues. As a rule of thumb, the body needs about one day per time zone to adjust – and most people find flying east harder than flying west.

For models, jet lag is a real occupational issue: at international castings, fashion weeks or shoots, you often have to look fresh and perform right after landing. Fatigue quickly shows on your skin, under your eyes and in your presence on camera.

What helps: start gradually shifting your sleep schedule a few days before your flight, drink plenty of water on board and avoid alcohol. At your destination, adopt the local rhythm as quickly as possible, get lots of daylight and avoid long naps on arrival day. If possible, plan an arrival day before important appointments – clarify this with your agency when you are booked abroad. If you’re considering melatonin or sleeping pills, talk to your doctor first.

As a model, you often travel to castings, shows or jobs in other time zones and are expected to be fresh and focused in front of the camera right after arriving. So plan a buffer day if possible, drink plenty of water, try to adjust quickly to the local rhythm and agree with your agency when you'll realistically be ready to work. As an influencer, you often travel for brand trips or events and are expected to deliver content right after arriving. So plan a buffer for adjusting on long-haul trips and agree on realistic schedules for the first few days with the brand. Tiredness shows in photos and stories, and focused work is harder when your rhythm is off.

See also: Casting, Fashion Week.