Before Traveling

• Packing early and staying organized helps prevent stress, a poor night's sleep before traveling and the fatigue and disorientation that is common with jet lag. According to Dr. David Rapoport, director of the Sleep Medicine Program at the NYU School of Medicine, one possible remedy to reset the internal clock before traveling is to stay in sunlight or lit areas at certain times of day. If flying east, wake up earlier than usual and take a 20-minute walk outside. When traveling west, stay up later and spend 20 minutes in a well-lit space before heading to bed.
  
  

On Board

• Once on the plane, set your watch and clocks to the time at your destination to get your internal clock prepared for your new time zone. Use a blanket, eye mask, ear plugs and neck pillow to get some rest on the plane, and stretch and walk around the plane when awake to prevent cramps and discomfort.
  
  

Eating and Drinking

• Eating patterns are related to sleeping patterns and the digestive system is often upset when jet-lagged. Limit the amount of food you eat on board and stick to light meals or even fast before flying, unless you have a medical condition that would contraindicate fasting. Once you land, eat a meal as soon as possible. When it comes to drinking, avoid alcohol and caffeine on the plane and drink plenty of water to stay hydrated.
  
  

Melatonin

• Air travel is known to interrupt the body's production of a substance called melatonin, so supplements of this hormone are a commonly used natural remedy for resetting the internal clock. Though not proven to cure jet lag, when taken correctly according to the supplement's directions, the hormone may help regulate sleep patterns, according to theage.com.au. One good source of melatonin is dried cherries, though regular cherries and cherry juice also contain the hormone. According to an article in "The New York Times," a handful of cherries should be eaten 30 minutes before bedtime "every night for the same number of nights as the time change. (For a five-hour time shift, eat cherries for five consecutive nights.) When heading west, do the same regime, only eat your cherries the night before departure."
  
  

Sleeping Pills

• Other than natural supplements, sleeping pills may also be taken to help sleep patterns when prescribed by a doctor. While these medications may help travelers fall asleep, they can be less helpful when trying to stay asleep, causing further disruption to the internal clock. Always follow your doctor's instructions before taking medications, and try them out before traveling because side effects can occur.
  
  

After Traveling

• After landing in your new time zone, stay awake until evening. If you must take a nap, limit it to 30 or 40 minutes at most or you will drag out the time it will take to overcome jet lag. Staying active and stretching or exercising before bedtime and after you wake up can help your internal clock adjust and also keep you asleep for longer and more alert when youawake. Being social and staying in the sunlight will help reset the internal clock to your new time zone and help you make the most out of your trip.