Opt for overnight flights. If you can find a flight that leaves in the evening, you will be able to mimic your nighttime routine, allowing you to sleep on the flight, and depending on the number of time zones you cross, you’ll arrive in the morning or afternoon, making it easier for you to adjust to your new time zone. Upon arrival, do your best to stay awake until close to bedtime in your new location. If you nap at 3 p.m. and wake up at an odd hour, you’ve done nothing to help reset your body clock.
Stay hydrated. Recycled airplane air is lower in humidity than outside air, causing dehydration and sluggishness. For every hour you’re in the air, drink at least 8 ounces of water. Minimize your intake of caffeine and alcohol. Hydrate from the outside as well with moisturizing lotions and hydrating sprays. If you wear contact lenses, consider removing them while you sleep, and use eye drops to rehydrate your eyes.