If you shift time zones by more than six hours on a trip that’s at least three days, it’s worth taking these steps:
- Adjust your watch before boarding the place or even the night before. On the aircraft, act according to your “local time.”
- At your destination, force your body clock to adapt straight away. If you need to stay awake when you feel like sleeping, listen to upbeat music, work on a crossword, take exercise, eat chocolate or drink coffee. To make yourself sleep, darken your surroundings, drink milk, eat yogurt, chicken or tuna, takes aspirin or a herbal sedative (such as passionflower).
- Take melatonin supplements when you’re on the plane and it’s your destination’s bedtime. Combine with either a sleeping pill or alcoholic nightcap, and use for several further nights.
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