• Take advantage of night flights
  If you’re one of the lucky ones who can sleep on planes, DO! When you get on board, let the flight attendants know you don’t want to be disturbed for movies or meals. Then slip off your shoes, get comfortable and sleep as long as you can. You’ll feel much better when you arrive at your destination. Make sure there are no layovers or changeovers en route, so your sleep patterns aren’t disturbed. And if you have difficulty dropping off to sleep, thumb through a copy of the most boring magazine you can find. DON’T DRINK ALCOHOL! It may knock you out, but it’s more potent in thin air and you’ll have a harder time adjusting to the new time when you land.

• Switch to local time
  As soon as you land, switch to local time immediately, since this will help you adjust quicker. For instance, if you arrive in Rome at 8am, feeling sleepy since it’s only 2am at home, try not to take a snooze. Instead take a stroll (get out in the daylight -- it helps), have a cup of java, visit the Coliseum and do anything to stay awake for the day. Our body’s natural tendency is to lengthen, rather than shorten, our body clock, so it’s easier to stay awake and get back on schedule.

• Herbal tricks
  Our bodies secrete a natural hormone into our bloodstream at night to help us sleep. The synthetic drug Melatonin acts as this hormone and fools our bodies into believing it’s evening. Melatonin is now available (though not yet FDA approved) in pill form, over-the-counter and at health food stores. Take it before boarding the plane for night flights or at bedtime when you reach your destination to help yourself catch a few winks.

• Aromatherapy to the rescue
  Lavender and geranium (in oils and body creams) help some people sleep. On the flip side, if you need something to keep you energized and awake, try rosemary and eucalyptus oils. Shops specializing in aromatherapy products also offer mixed blends geared to relax or energize.

• Food for thought
  Avoid alcohol and caffeinated drinks (both diuretics), and big, heavy meals in flight. If you’re traveling at night, eat a high-protein breakfast (i.e. bran cereal) and lunch (i.e. tuna fish) to keep your energy level up on departure day, and have a high-carbohydrate meal for dinner (i.e. pasta, meat). This may help you sleep solidly the night of your flight.

  If you need energy as soon as you land, eat a banana or two on the flight. Bananas contain different sugars that are released over a long period of time, as they’re digested, and therefore provide you with extended energy.

• Stay hydrated
  At 30,000 feet, airplanes are typically pressurized to about 8,000 feet. Since it’s easier to get dehydrated at higher altitudes (especially while in an enclosed space, breathing dry, re-circulated air), it’s essential to drink a lot of water and non-alcoholic, decaffeinated drinks. This helps fend off that feeling of dopiness that can develop in flight, and may also prevent swelling in the hands and feet (which can make you feel even more lethargic, and prevent you from getting rest), and sinus infections or colds that are passed around closed planes (caused by the drying of the mucous membranes).

• Exercise en route
  To help reduce swelling and remain alert, you can also do some simple exercises. If possible, walk around the plane and stretch at intervals. If you need to remain seated, do a series of isometric exercises, tightening and relaxing muscles groups, beginning with your feet and working your way up your body. This increases body circulation, so you won’t feel as stiff, lethargic and puffy during and after the flight.

• Coordinate the light
  Light has one of the most profound effects on our body clocks. The day of your flight (or as soon as you takeoff), begin regulating the light around you as much as possible. If it’s nighttime at your destination, close the shade near your plane seat, shut off the overhead light and try to sleep or rest (don eye shades and ear plugs, if that helps). And if it’s daylight, try to expose yourself to as much light as possible.

There’s no sure-fire way to eliminate jet lag, but these tactics can help lessen the symptoms and lead to a speedier recovery from the effects of long-distance air travel.

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