■ Eat carbohydrates before bed when you arrive. Food such as pasta helps you to sleep.
■ Don’t drink alcohol on the flight and avoid caffeine, too. But drink lots of water while you’re airborne.
■ If you’re flying while it’s night-time at your destination, do all you can to sleep. Use an eye shade and earplugs, and turn the cold air to high: a cooler temperature tells your body it’s night.
■ When it’s daylight where you’re going, try to stay awake – in sunlight if you can.
■ Eat eggs for breakfast. The protein will help you through that first day in a new time zone.
■ Switch to local time as soon as you can if you’re staying more than a day or two. Stay up till local bedtime, and don’t take an afternoon nap.
■ Get some exercise: a swim, or jog in the hotel gym, will encourage natural sleep.
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