I don’t change time zones regularly but when I do, I have used the following tips, and I have never suffered from jet lag as a result. These options will help you adapt quicker than expected.
The idea here is to help adjust/reset your brain to the new time zone by raising the appropriate excitatory or inhibitory neurotransmitters. I would recommend taking the ‘AM’ & ‘PM’ options to help you stay awake or get to sleep at the new local time. This may mean planning ahead and taking them on the flight with you.
*All 3 nutrients available in Designs for Health Brain Power Sours in a chew sweet.
Taurine: Pre-cursor to GABA & has calming effect on the CNS
Melatonin: Great for regulating sleep & your circadian rhythm
Magnesium: I highly recommend Magnesium Threonine to enhance GABA levels in the brain and for its ability to cross the blood brain barrier effectively
Inositol: Helps to reset neurotransmitters
CoQ10 is an antioxidant that the body produces for growth and maintenance, and is a common deficiency in individuals who fly regularly. I recommend 50ml of CoQ10 for every hour of flight time.
Food & Hydration Options
Hydration is extremely important when flying, drink 500ml of purified filtered water with electrolytes or a pinch of salt added, every hour of flight time. Food is in much the same idea as the supplements where different foods have effects on your neurotransmitters.
Red meat as it is high in tyrosine to help promote dopamine release
Eggs for the same reason in that they help raise dopamine
Although an extravagant option, caviar is known for promoting acetylcholine release so would be of benefit here
Rice & beans to promote tranquillity and enhance serotonin release
Blue fish (E.g. Mackerel) for its ability to raise GABA
Sweet potato is known to boost serotonin levels
Getting a workout in your new AM time will help reset your circadian rhythm to the new time zone. If you are travelling a great distance you are likely to have been sedentary for quite some time, alongside dehydration due to the travel time - one hour on a plane equates to a half litre fluid loss.
I like to plan the flight, so I adjust to the time zone I am flying into as soon as I get on the plane. At worst, plan what you will do on the flight regards to when to sleep, nap, wake and what you will be doing to ensure you can do this.
Come up with a system and routine, by doing a little research. Who are you flying with and what food will be on the plane; what class are you seated in, do you have access to the lounge before the flight, when is your meeting, where are the nearest restaurants, and what are the menu's for the restaurants in the hotel like, is there a gym at your hotel? Murphy's law, what can go wrong will go wrong, so come up with solutions before flying.
On landing have a cold shower as this will help reset your metabolic clock for the time zone your are in.
Getting back into your normal routine and trying to maintain as best a lifestyle is your best approach. bMaintaining the start of the day and having meat & nuts instead of pancakes is one less poor meal and then you feel less guilty about your alcohol in the evening if that is what you prefer.