Before taking your trip, load up on antioxidant vitamins A, C, E, and the mineral selenium. This will help protect you against free radical damage caused by radiation during the flight.
Take an anti-stress high-potency B-complex vitamin with 1,000 mg of time-release vitamin C.
Avoid caffeine and alcohol as they will make you dehydrated.
If you land during the day, get some sunlight to recharge your batteries. This will help you adjust to the new time zone.
Adjust your sleep routine to the new time zone before you leave home.
A high carbohydrate meal will make it easier to sleep either on the plane or at your destination. However, if you need to be alert, eat a high protein diet.
Try to schedule your arrival for 9 PM so you can get a rejuvenating nightÂ´s sleep.
Upon landing, take a warm epsom salts bath.
During the flight and afterward be sure to drink plenty of fluids, especially water, to rehydrate your body.
If you are traveling across time zones, take up to 8 mg of melatonin at bedtime at your destination. Melatonin is manufactured in the brain during periods of darkness to promote sleep. Usage for four days after arriving makes you less sleepy, more efficient at work, and less moody. Melatonin helps re-set your body clock and facilitates deep and restful sleep. For best results, take 30 minutes before bedtime. Do not take if you are driving, operating machinery, or before work.
A high protein meal will increase alertness and ability to think clearly. Have a low-carbohydrate breakfast either at home or on the plane.