Start preparing for your new time zone three days before your trip. Each day, adjust your waking and sleeping times a half hour forward or backward, depending on your direction of travel.
Hydrate and keep yourself healthy before the flight. Airplane air will dehydrate you, so do the best you can to avoid caffeine and alcohol and drink at least eight glasses of water a day before your flight. If you have a cold or feel one coming on, bring decongestants on the plane, as the shift in air pressure will adversely affect your sinuses.
For the three days before your flight, eat high protein breakfasts and lunches with carbohydrate centered dinners. According to Princeton University, these changes in diet will affect your sleepiness and alertness levels, helping you take control of your sleep schedule.
Wear loose-fitting clothes to promote circulation. If it is not possible to wear these clothes to the airport, pack something in your carry-on that you can change into on the flight. Remove your shoes while you are seated.
Stay hydrated. You can buy a large water bottle at the airport or bring an empty one through security and fill it at a water fountain. Aim to drink a cup of water every hour that you are awake and avoid coffee and alcohol. Like a hangover, dehydration can worsen the effects of jet lag.
When possible during the flight, periodically get up and walk around the cabin. On layovers, do some simple stretching or exercise to increase blood flow.
Sleep on the plane when it is nighttime in your destination city. This is especially important on overnight red-eye or long-haul flights. For instance, if you leave New York at 7 p.m. and will arrive in Paris at 5 a.m., try to sleep as soon as your flight is airborne. Lower the window shades and use an eye mask to create a dark environment and help your body adjust to a new daylight schedule.
