Gradually shift your sleep schedule to align with your destination's time zone a few days before your trip.
Drink plenty of water before, during, and after your flight to stay hydrated and counteract the dehydrating effects of air travel.
Limit your intake of alcohol and caffeine, as they can contribute to dehydration and disrupt your sleep patterns.
Spend time outdoors in natural sunlight upon arrival. Sunlight helps regulate your body's internal clock.
Start living by your destination's time zone as soon as you board the plane. Adjust your watch and electronic devices accordingly.
If you need to nap upon arrival, keep it short (20-30 minutes) to avoid interfering with your nighttime sleep.
Opt for overnight flights to align with your destination's nighttime upon arrival, making it easier to adjust.
Stretch and move around the cabin to improve circulation and reduce stiffness. Consider light exercises in your seat.
If you choose to use sleep aids, consult with a healthcare professional, and use them judiciously to avoid dependence.
Fight the urge to sleep until local bedtime to help your body adjust to the new time zone.