BEFORE YOU FLY
Before you even get near an airport, choose your flights wisely. Try to fly direct (fewer stopovers means less time in the air) and try to arrive in the late afternoon or evening, so that the tired feeling from flying coincides with a “normal” bedtime at your destination.
Flying west (Brisbane to London, for instance) is generally easier on the body clock than flying east (Brisbane to Los Angeles) because you’re prolonging the length of a natural day.
When you’re flying west, try to go to bed as late as possible for two or three nights before you fly.
Preparing to travel east is trickier, says Dr Siobhan Banks of the Sydney-based Sleep Health Foundation, because adjusting to jet lag requires applying light in scientific ways so you don’t make it worse.
“The trick then, is to not have too much bright light in the afternoon and evening (on arrival), so wearing sunglasses until the afternoon can help.”