Shift your sleep schedule a few days before travel
Get plenty of sleep before your flight
Choose a flight that arrives in the evening if possible
Set your watch to the destination time as soon as you board
Stay hydrated before, during, and after the flight
Avoid alcohol and limit caffeine
Move around and stretch during the flight
Use light exposure to reset your body clock
Get outside in daylight after arrival
Take short naps only if necessary
Eat meals on the destination schedule
Keep your first day active
Sleep at the local nighttime, even if you feel tired
Use earplugs, an eye mask, or blackout curtains
Consider melatonin if appropriate for you
Adjust gradually when returning home