HOW TO GET RID OF JET LAG?

Prior to travel

Begin to reset the internal clock by advancing or delaying sleep time by 1-2 h. If traveling eastward, advance sleep time by 2 h, and seek sunlight exposure in the early morning. If traveling westward, delay sleep time by 2 h, and seek exposure to sun or bright light in the evening.
If considering the use of a sedative-hypnotic during the flight, take a test dose several days before to judge the drug's effects.

During Flight

Avoid caffeine in order to assist sleeping on the flight.
Consider use of a short half-life sedative hypnotic, such as zaleplon, 5-10 mg, or zolpidem, 5-10 mg, during the flight to assist sleep. Avoid longer half-life drugs, and avoid traditional benzodiazepines because of concerns of subsequent amnesia or sleepiness.
Avoid alcohol on the flight if using a sedative hypnotic.
Move and stretch legs frequently; walk when possible to avoid DVT.

After arrival at destination

In the case of eastward travel, seek sun or bright light in the morning hours; stay outside as much as possible to enhance adaptation.
In the case of westward travel, seek sun or bright light in the evening hours in order to delay the major sleep period.
Nap during the daytime, if necessary, for travel-related sleep deprivation, but try to restrict naps to 30 min or less.
Drink coffee during daytime hours to maintain wakefulness during the daytime, but avoid caffeine in the late afternoon or evening to avoid interfering with sleep at night.
Consider the use of short-acting hypnotic medications for the first several nights until adaptation to the new time zone has occurred.
In the case of eastward travel, use melatonin, 3 mg, at bedtime in the new time zone to enhance adaptation. In the case of westward travel, use low dose of melatonin, 0.5 mg, in the second half of the sleep period of the local time zone to enhance adaptation.