Jet lag can be an unpleasant start to a holiday, leaving tourists feeling exhausted and disorientated.

While it can’t always be avoided, there are a few things holidaymakers can try to reduce its impact.

Consumer expert and former flight attendant, Jane Hawkes, shared her top tips to beat jet lag with Express.co.uk .

Before a long-haul flight, passengers are sometimes allowed to pick a seat free of charge up to 24 hours before the flight.

Jane said: “The rear of the plane can be a lot noisier as can any seats around the galley areas.” Seats around the galley may experience more noise as people will stand around the area during the flight.

Jane added: “Eat light, wear comfortable clothing, take ear plugs and choose your seat carefully on board if you are able to select one.”

Ear plugs and an eye mask are essential items if passengers want to catch a bit of shut eye on a busy international flight.

She added: “Avoid making any big adventurous plans on arrival. Navigating your way round a new place can be very stressful and it’s easier and more enjoyable to do when jet lag eases.

“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.”

If there’s a significant time difference, it’s important to try to adjust your body clock to the new time zone. Taking a nap could delay this process.

However, Jane said it’s not always worth adjusting your body clock if it’s only a short trip overseas.

She said: “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 meal times.

“If you don’t sleep very well on planes, avoid an overnight flight. Opt for a day one instead which arrives in the evening so you don’t have to wait too long before hitting the sack.”

Jane shares travel tips on her blog ladyjaney.co.uk.