At least a week or so before you travel, start thinking and living, as much as possible, in the time of your future destination. If you live in New York and are flying to London in a week, start “thinking British”, at least as far as time is concerned. You can’t, obviously, accommodate the entire seven hour difference by eating dinner at breakfast, but at least you can schedule meetings, eat meals and go to bed a little bit later. If this is not practicable, even an awareness of what time it is in your destination will help ease yourself into the change. If possible, fly on a Monday and spend the weekend off from work in the time zone of your destination. Get an extra watch or a watch with smaller faces on it so you know what time it is overseas.
Be sure to turn a bright light on when it is “day” overseas. Light and dark influence our biological clock to go to sleep or to wake up. If you wish, you can purchase special headphones that not only muffle out noise, but send out signals that destroy stray sounds. There are also special visors on the market with lights attached to expose your retina to light when it will be day overseas. These devices can be used before and after the flight as well as on the plane.
Up in the Air
Once you are on the plane, stop thinking about what time it is at home. In the air, you are in a no man’s land as far as time is concerned, so take advantage of this, and see it as an opportunity to completely reset your biological clock. Bring plenty of water to fend off dehydration which can aggravate and be aggravated by jet lag.
Avoid trying to regulate your sleep pattern by drinking coffee and alcohol; alcohol can exaggerate jet lag symptoms, especially dehydration, and coffee may wipe you out when its stimulating effects wear off. Bring food with you on the plane, since the meals at the beginning of the flight tend to be served according to what time it is on the ground. If you have a morning arrival, eat meal packed with sleep-inducing carbohydrates, put on your headphones, turn off the lights and go to sleep.
If you have an evening arrival, try to stay awake by eating a meal high in protein, using the light to help ward off sleep and getting some work done. If you feel that you are dropping off, walk the aisles or do some stretches. There are many stretches you can do at your seat. Squeeze a ball or socks until your hands are tired. Raise your legs while keeping the balls of your feet on the floor. While your heels are on the floor, raise your toes, or cross your legs and rotate the dangling foot. There are many more exercises such as these which are convenient and help you to feel good while you fly.