Adjust your sleep schedule gradually. Before you travel, start adjusting your sleep schedule by going to bed and waking up a little bit earlier each day.
Get some sunlight. When you arrive at your destination, try to get some sunlight as soon as possible. This will help to reset your body's internal clock.
Avoid caffeine and alcohol. Caffeine and alcohol can disrupt sleep, so it's best to avoid them in the hours leading up to bedtime.
Stay hydrated. Drink plenty of fluids to avoid dehydration, which can make jet lag worse.
Exercise. Exercise can help to improve sleep quality and reduce fatigue. However, avoid exercising too close to bedtime, as this can make it harder to fall asleep.
Take melatonin. Melatonin is a hormone that helps to regulate sleep. You can take melatonin supplements to help you adjust to a new time zone.
Nap strategically. If you find yourself feeling tired during the day, take a short nap. However, avoid napping for more than 30 minutes, as this can make it harder to fall asleep at night.