start adjusting your sleep schedule with your destination's time zone in mind
minimise stress during the flight by getting organised for your trip early
pick out a travelling outfit of loose fitting comfortable clothes
check in online so you can start relaxing as soon as you get to the airport
During the flight
use sleep triggers from your bedtime routine
select a relaxing music channel from HighLife Entertainment
use an eye mask, neck pillow and ear plugs
change your watch to your destination time
relax your muscles with gentle stretches and walking up and down the aisle.
When you arrive
exercise in the morning to help reset your body clock
if you're staying somewhere unfamiliar, make sure the room isn't too hot or too cold and ask that you're not disturbed when trying to sleep
use sleep triggers from your bedtime routine
you will feel most tired between 3am and 5am home time. Work out when this will be and avoid important meetings, take a strategic nap or use caffeine during this time
if you're on a short trip of less than 48 hours, avoid jetlag altogether by staying on home time as much as possible
avoid exercise within 2-3 hours of bedtime
Once you're home
make note of factors that helped you avoid travel fatigue and beat jet lag - and anything that caused you stress. Use this list to help you plan for your next flight
