Reset your watch to local time if you haven't done so already.
Eat a protein-packed breakfast, such as an omelet, which will help you stay awake.
Soak up natural sunlight to cue your body that it is time to be awake. Or spend your first day in well-lighted places.
Get some exercise, but don't overdo it; a good option is a gentle walk outside during the day to get fresh air and keep your body moving.
Take a short nap if you are really weary, but do so before 2 p.m. and sleep for no longer than an hour.
Go to bed at a reasonable time. Even if you feel like dropping off at 5 p.m., try to hold out until at least 8 or 9 p.m. so that you won't wake up too early the next morning.
Eat a high-carbohydrate meal, such as pasta, to help make you drowsy.
Plan to go to bed at the local bedtime, even if you aren't sleepy.
Think about other ways to induce sleep: a hot bath with lavender oil, a cup of chamomile tea or a massage. Keep lights dim.
Avoid sleeping late, even if you did not sleep well.
