Adjust your internal clock.
Several days (at least four) before departure, gradually shift your sleeping and eating times to coincide with those at your destination. Once you arrive, adopt the local time for your daily routine.
Opt for overnight flights.
You’ll have dinner at a normal time and be much more likely to sleep than on an afternoon flight. Depending on the length of the flight and the number of time zones you cross, you’ll arrive at your destination in the morning or afternoon. This is the best way to replicate your normal schedule, and it’ll be easier for you to reset your clock.
Opt for overnight flights.
You’ll have dinner at a normal time and be much more likely to sleep than on an afternoon flight. Depending on the length of the flight and the number of time zones you cross, you’ll arrive at your destination in the morning or afternoon. This is the best way to replicate your normal schedule, and it’ll be easier for you to reset your clock
Curtail coffee.
For 12 hours before, as well as during, your flight, avoid overeating and caffeine. Although caffeine can help keep you awake longer, it makes you wake up more often once you do fall asleep and so reduces total sleep time.