Begin to adjust your sleep and wake schedule the week before your departure. Change your eating and sleeping cycles by one hour each day to more closely match your destination's time zone. Sleep at least seven hours each night for the three days prior to your departure.
Eat as little food as possible while on the plane. Eat fruit instead of the in-flight meal if you must eat.
Stay hydrated by drinking lots of water and low or no-sodium club soda or sparkling water. Avoid drinking alcohol.
Stay active during the flight. Walk around the plane cabin at least twice.
Stick to your normal sleep cycle upon arrival. Force yourself to stay awake during the day and sleep at night once you reach your destination.
Avoid going to bed before 11 p.m. local time once you have landed if it is daytime. Do not take a nap no matter how tired you feel. Instead do things to stay awake such as sightseeing or taking a walk. Stay up every night until 11 p.m. until you are able to sleep through the night.
Go to bed immediately if you arrive at night. Perform relaxing rituals to help you sleep. Take a warm bath, drink warm decaffeinated tea or listen to relaxing music.
Expose yourself to as much natural light as possible during the day. Avoid going into your room and drawing the curtains during normal waking hours.
Incorporate light exercise into your day. Walk rather than using transportation when possible and take the stairs rather than the elevator or escalator. Incorporate physical activities into your sightseeing schedule such as swimming, hiking and biking.
