Schedule your flight to arrive during daylight hours. This will help you better adjust to the new schedule and time zone in Russia. Even though you will have to struggle to stay awake during the first day you arrive, if you can make it until bedtime, you will enjoy a good night of sleep and be able to adjust to Russian time rather quickly.
Set your watch to the new time zone when you leave on your flight. Standard Russian time, "Moscow time," is three hours ahead of Greenwich Mean Time. Setting your watch to the correct time and following the new schedule in the air helps many pilots and business travelers avoid some of the effects of jet lag by adjusting to the new time prior to hitting the ground.
Go to sleep early the night before your flight. You should be well rested, well exercised and healthy when you board the plane to have the most minimal effects of jet lag.
Walk as much as you can in the airport before the flight instead of standing on moving walkways and escalators. Even getting up and walking down the aisles during the flight will help lessen the effects of jet lag because it will keep your circulation flowing more regularly.
Take off your shoes or loosen your laces while you are in your seat. Wearing loose-fitting shoes and clothing will give your body the best chance of continuing proper circulation while you are seated. A healthy body that continues the motions of movement and comfort that are standard on the ground recovers more quickly from jet lag.
Drink plenty of water in flight. Staying hydrated in a pressurized cabin can go a long way in preventing jet lag symptoms. Avoid alcohol if you can. Caffeine is also a dehydrating liquid and should be avoided unless you need to stay alert during a certain period of the flight when it would be daytime in Russia.
Eat at Russian meal times. When you are in the air and your watch is set to the Russian time zone, pretend that you are in Russia already. Eat at meal times in Russia instead of meal times at home or those prescribed by the airline. Some flights will serve you meals based on the destination time, but bring your own food, too. Eat items with plenty of protein if you are trying to stay awake during the flight; consume heavier foods with carbohydrates if you are trying to fall asleep.
Bring a neck pillow, ear plugs and an eye mask so you are able to sleep during the flight when it is nighttime in Russia. Try to sleep and wake when you would normally in the Russian time zone.
Continue to eat and sleep on the new Russian time zone when you arrive in Russia. If you are hungry at 3:00 p.m., wait a few hours for a full meal. Even though you might want to sleep, wait until it gets dark. One day of forced feeding and fatigue could save you continued jet lag for the rest of your trip.
