Jetting off to a distant country can be very exciting – but there is one major downside: the jet lag.

Feeling exhausted during the day and waking up in the middle of the night can be frustrating when you are trying to make the most of your vacation.

A nutritionist has revealed the five foods that can help minimize the effects of jet lag, so you can enjoy your time off.

She also shared the two foods you should avoid – which might surprise you.

1. Watermelon

The dry air on planes can make passengers dehydrated which makes them feel groggy and uncomfortable during a flight.

Staying hydrated is important to help keep you alert.

“Mild dehydration can be a big culprit for feeling crummy when you travel”, nutritionist Serena Poon told Insider.

Eating foods with a high water content can help fight feelings of fatigue and improve focus.

That means you can avoid falling asleep during your flight, and can adjust to the time difference your destination country once you arrive.

2. Cucumbers

Sticking with the hydrating theme, cucumbers also have a high water content which can help keep you hydrated.

They also contain antioxidants which can help reduce inflammation.

That will help you sleep better and for longer, so you won’t be waking up in the middle of the night, or struggling to drop off.

3. Sour cherries

Sour cherries contain melatonin, which can help control your sleep patterns.

Melatonin makes you fall asleep quicker and less likely to wake up during the night, which makes it a great source of help for jet lag.

It is also a good cure for sleep conditions like insomnia.

Sour cherries or sour cherry juice will both help if you’re suffering from jet lag.

4. Nuts and seeds

Nuts and seeds are great sources of magnesium, which can help you sleep.

Magnesium helps people fall asleep deeper and quicker, leaving you more rejuvenated for the day ahead. It also helps the body relax.

If you’re jet lagged and have to go to bed earlier than your body clock wants to, eating some nuts and seeds is a great way to help your body feel tired.

5. Grapefruits

Grapefruits contain a lot of vitamin C, which can boost your sleep health.

People that consume more vitamin C sleep better than those who have less.

It can also help with concentration and stop you from feeling groggy, which is common with jet lag.

Serena said: “Having high concentrations of vitamin C correlates to enhanced cognitive functions such as attention, focus, and decision making.”

Here are the two foods you shouldn’t eat if you’re trying to avoid jet lag.

1. Coffee

Coffee may seem like an obvious choice for keeping you awake if you’re suffering from jet lag.

However, drinking coffee is not a good idea because it can have a diuretic effect, so it makes you wee a lot which can contribute to dehydration.

It can also play havoc with your body clock by delaying the increase in melatonin – which is the exact opposite of what you want.

Serena said: “[Coffee is] dehydrating and can disturb natural sleep cycles.”

2. Added sugars

Sugar is great for a short term energy boost, but it is followed by a sugar crash which can often leave you feeling more tired than you did to start with.

You should avoid foods with high amounts of added sugars as they can negatively impact your energy levels.

This story originally appeared on The Sun and has been reproduced here with permission.

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