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Here are some tips for combating jet lag:
• Drink lots of water before, during, and after your flight.
• Reset your watch according to your destination time before you board the plane.
• Avoid drinking alcohol or ingesting other depressants, such as motion sickness drugs, before and during your flight.
• Exercise, sleep well, and eat especially healthy foods during the few days before your trip.
• Eat more lightly than you would, both before and during your flight.
• Exercise, sleep well, and eat especially healthy foods during the few days before your trip.
• Eat more lightly than you would, both before and during your flight.

• When you reach your destination, don't sleep longer than you normally would to try to "catch up."
• Push yourself to stay as active as you can when you reach your destination, until the normal bedtime there. Likewise, wake at the same hours that locals do. The more you expose your body to daily rhythms in you destination, the faster your body will adjust.
• Some doctors recommend melatonin 2 hours before bedtime. A natural, sleep-inducing hormone, it's thought that melatonin will trick your body into thinking night has fallen earlier and help you adjust to a new time zone.
• Remember that eating carbohydrates (such as pasta or wholegrain bread) before bedtime will allow you to sleep better. High protein foods-such as meats, fish, eggs, and dairy productseaten before bedtime will give you energy.

If you're flying to Europe and you have trouble sleeping on planes, consider taking a flight that departs in the morning and arrives in the evening, as opposed to a flight that departs in the late afternoon or evening and arrives the following morning. If you arrive in the evening, you'll be able to settle into your hotel at a reasonable hour, get a good's night sleep, and wake up refreshed the next morning.

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