Before Traveling

1. Every week, push your schedule one hour back or forward, depending on where you're going. The more time zones you're flying across, the earlier you'll need to start. This will give your body a chance to gradually adjust to your new time zone. If the time difference is several hours, however, it may prove inconvenient to spend your final week before leaving 3 or 4 or more hours ahead or behind everyone else. Alternatively, you can shift your eating and sleeping schedule by an hour a day.

While Traveling

1. Stay hydrated. On the day of your flight, drink plenty of fluids. Dehydration is one of the symptoms of jet lag, and the dry, cabin air on the plane doesn't help. Stay away from any beverages with alchohol or caffeine in them, as the side effects can do more harm than good.
2. Set your watch to the time at your destination as soon as you begin your flight.
    
3. Sleep (or stay awake) like you're already there. If it's daylight at your destination, try to avoid sleeping on the plane.If it's nighttime at your destination when you're on the plane, try to sleep. Use earplugs, eyeshades, and turn on the air-conditioning valve (cooler temperatures help you fall asleep faster).
   
    
   • If you'll be needing sleep while on the plane, try to book a roomier seat. In a narrow economy seat with little leg room, your body will produce an adrenaline-like substance to keep blood flowing up to your brain, and you won't be able to sleep as a result. More leg room in first class or business class seats helps prevent this from happening.
4. Eat like you're already there. Avoid eating airplane food, since it's generally served on a schedule that's consistent with the time zone you're leaving, not the one you're going to. If you're hungry, snack lightly until you arrive at your destination, and eat during what would be mealtimes there.

At Your Destination

1. Play in the sun. If it's daytime at your destination, spend as much time outside as you can. The exposure to sunlight will help your brain adjust to the new timezone.Remain active - don't just go to your hotel room and sit in front of the television. If you desparately need a nap, take one only for 30 minutes. Any more than that will make jet lag worse.
2. Eat light meals according to your new timezone. Not only is your sleep cycle adjusting, but so is your digestive routine. If you have any large, rich meals, that'll make it all the more difficult for your body to adapt, and symptoms like constipation and diarrhea will put a damper on your vacation.
3. Exercise in the evening and in the morning. It'll help you get better sleep by tiring you out before going to bed (as long as you exercise a few hours before bed, so that the body has time to calm down) and it'll help make you feel more awake in the morning by getting your blood flowing.
4. Have a protein-rich breakfast the morning after you arrive. It'll help with alertness.

 Tips

• Taking synthetic melatonin as a dietary supplement may mediate the effects of jet lag, but the long-term effects of taking melatonin and the lack of watchdog measures make it a controversial solution.^[1] Some people report that it worsens their jet lag symptoms, so consult your doctor before considering this option.
• If you're only away for a few days, stick to a schedule that coincides with the time zone at your home.
• If possible, arrive at your destination a day early to help adjust to the new routine.
• The medical term for jet lag is desynchronosis.