- Before You Leave: Begin to shift your routine towards the time zone you’ll be travelling to. Adjust the time you wake up and go to sleep by 30 minutes a day.
- On The Flight: Get into the mind-set of where you’re going. Soon after you board the plane change your watch to your destination time. Attempt to eat and sleep on the flight according to your watch.
- On The Flight: Pay attention to your light exposure. Increase or decrease the amount of light according to the time of day at your destination. You can use a sleep mask, adjust the window blind, turn electronic devices or the overhead light on or off as needed.
- On The Flight: Stay hydrated. Drink plenty of water, avoid alcohol and caffeine.
- At Your Destination: Before bed, take a hot shower or bath. Once out, your body temperature will drop and this can help make you sleepy.