1. Start your trip well rested. Begin a gradual transition to your new time zone before you leave. For example, go to bed an hour earlier and rise an hour earlier if you are heading east. This is more helpful when traveling from coast to coast than from continent to continent.
2. Switch to your destination time zone when you get on the plane. Sleep and eat accordingly to get into the rhythm of the new time zone more quickly.
3. Avoid alcohol and drink plenty of water. Eat lightly, avoiding salty, rich, and fatty foods. Request a special meal from the airline at least 24 hours in advance; low fat or seafood meals are nice. Do exercises in your seat or get up and move around as much as possible.
4. Make yourself comfortable so you can get some sleep on the plane. Do not sleep during descent; it's hard on the ears.
5. Schedule your travel so you can take a flight that arrives at night, if at all possible. Stay awake for as long as you can during the flight, nap on board, then go to bed at a reasonable hour after checking into your hotel and unpacking.
6. Reset your body clock if you have arrived during the morning by not going to sleep immediately. Go out for a daylight stroll for an hour or two, have a snack, and then return to your room after noon to nap for a couple of hours. When you wake up, it will be time for dinner and a normal evening, followed by bedtime at 11 or so.
7. Plan a light work or tourist schedule for the first full day to give your body time to rest and recover from a long trip. Doctors recommend one day or more of rest for each time zone crossed, which is a great idea in concept but often difficult in reality.
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Best Connection Travel, Inc. since 1988