A plan of attack to prevent jet lag

As a traveler who has circumnavigated the globe several times and visited every continent but Antarctica, Michael Sabitoni knows a thing or two about jet lag.

Sabitoni, who teaches travel-tourism management at Johnson & Wales University in Providence, R.I., says jet lag can occur after changing only one or two time zones.

Sabitoni says a growing number of travel-related companies are offering products and services designed to help travelers set their body clocks to their new time zones.

At least one hotel chain, Hilton, has launched a program to help jet-lagged travelers get a restful night's sleep. Currently offered in seven U.S. hotels, Hilton's "Sleep-Tight" rooms are equipped with 20 sleep-friendly amenities, including soundproof windows and walls, a machine that generates soothing environmental sounds and a biorhythm light box designed to help realign the body's sleep cycle.

Sabitoni adds that airlines are doing their part to help passengers reset their body clocks to their destination's time zone.

"Try to stay awake during meal and beverage service, and sleep only when the cabin is darkened. The flight crew purposely times the lighting and activity levels in the cabin to help you reset your internal clock."

Sabitoni offers this game plan for combating jet lag:

48 hours prior to travel: Eliminate fatty foods, eat plenty of carbohydrates and vegetables, and drink plenty of water.

During the flight: If possible, avoid taking motion-sickness medications or sleeping pills, which aggravate jet lag. Continue the low-fat, high-carbohydrate diet during your flight. You can request a heart-healthy or vegetarian meal when you buy your ticket.

Drink plenty of water and fruit juices, and avoid alcohol and caffeine. Take a bottle of water on board.

Exercise in your seat and walk around periodically. While seated, you can stretch your arms overhead, gently stretch your neck, exercise your hands, raise and lower your legs, and bend over and touch your ankles.

Upon arrival: Opt for a two-hour nap instead of a two-hour sightseeing tour. After your nap, have a shower and assimilate your activity to the time of day. If it's noon, have lunch. Then, spend the afternoon touring or shopping, have dinner, and turn in at a reasonable hour. Then, set your alarm for early the next morning. You should feel rested and ready for a full day.

Returning home: If you're gaining time, Sabitoni says you won't feel jet lag for about two days. If possible, prepare yourself the same way you did before leaving home, with a low-fat, high-carbohydrate diet and plenty of water 48 hours before departure.

Hilton Hotels Corp. and the National Sleep Foundation have published a 20-page booklet about travel-related sleep disorders, "Sleep and the Traveler II." For the booklet, write to: "Sleep and the Traveler," c/o DCG, 7758 Sunset Blvd., Los Angeles, CA 90046; fax to 213-845-0189.