Adjust your internal clock. Several days (at least four) before departure, gradually shift your sleeping and eating times to coincide with those at your destination. Once you arrive, adopt the local time for your daily routine.

Opt for overnight flights. You'll have dinner at a normal time and be much more likely to sleep than on an afternoon flight. Depending on the length of the flight and the number of time zones you cross, you'll arrive at your destination in the morning or afternoon. This is the best way to replicate your normal schedule, and it'll be easier for you to reset your clock.

Try to sleep on the plane. This is especially important when you're traveling overnight or flying west to east. Travel is extremely tiring, and the more rest your body gets en route the more prepared you'll be to deal with what awaits you at your destination. If you're taking a very long flight, fly business or first class, as it's a lot easier to sleep when your seat reclines all the way back. If you can't avoid coach, opt for a window seat and bring enough padding to prop yourself up against the wall. An inflatable neck pillow can help with "bobbing head syndrome," prevent neck pain and encourage serious sleep.

Circulate. Blood clots ("DVT" or Deep Vein Thrombosis) are a serious health threat on long flights. Force yourself to get up and move around the cabin on a regular basis. Flex your legs and rotate your ankles while you're seated. Do knee bends or lunges while waiting in line for the lavatory. Spend layovers walking through the airport.

Block out the world. An eye-mask and a set of good ear plugs are very helpful. The latter has the added benefit of thwarting tinnitus, the ear ringing that many of us experience following hours of roaring engine sounds. Keep in mind that resting with your eyes closed is 70% to 80% as effective as real sleep. Even a short snooze will make a big difference in your recovery time.

Use sleeping pills wisely. A pill with a short cycle may be helpful on overnight flights. Make sure, however, that you time the dosage correctly or you may be very groggy or disoriented when you land. Also, an airplane is not the place to try out a pill for the first time, so only take medications you are already familiar with.

Stay hydrated. Drink at least 8 ounces of water for every hour you're in the air-even if you don't feel thirsty. If you wear contact lenses, clean them thoroughly before your flight, use eye drops in the air, and consider removing your lenses if you nap. In your carry-on pack a bottle of moisturizing lotion, lip balm, and a hydrating spray with essential oils (not just water) to spritz your face occasionally. Just be sure all toiletries are TSA compliant.

Curtail coffee. For 12 hours before, as well as during, your flight, avoid caffeine which reduces total sleep time.

Avoid or limit alcohol inflight. Cabin air dehydrates passengers, and altitude changes can quicken the effects of alcohol (the rule of thumb is one drink in the air is the same as two or three on the ground). A cocktail may relax you, but it's also apt to dry you out, and even worsen symptoms of jet lag.

Body heat. If you tend to suffer from neck or shoulder pain when flying, try self-adhesive 12-hour heat pads from www.BeyondBodiHeat.com to provide continuous, low level warmth that relieves back and joint pain, a stiff neck or aching shoulders. You simply peel off the backing and stick the pad to the outside of an undergarment. Caution: The pads should not be worn directly on your skin. These pads are also good on long car, train and bus trips.

Don't drift off too early. Unless you arrive at your destination at night, and reasonably close to a normal bedtime, don't go to sleep as soon as you reach your hotel. You're better off staying up until bedtime: If you're really exhausted from travel, a 20-minute nap could easily become a three-hour nap, which will disrupt your sleep schedule even more-you might find yourself wide awake at 4 AM.

Get outside. After arrival, spend a lot of time out in the sunlight, which will help your body reset its natural time clock to coincide with your new surroundings.

Warm up. Some of the newest research on neurophysiology indicates that elevating your temperature can help reset your circadian rhythms (day/night cycles). Exercising, grabbing a sauna or relaxing in a warm bath when you arrive helps that process.