It’s worth bearing in mind that going East will take its toll as there is less time in the day to adjust to the new time zone. Plan ahead and make sure you get plenty of sleep in the days leading up to travel.
Help adjust by exposing yourself to as much daylight as possible. Our body clock (circadian rhythm) is shaped by light and darkness and can help you push through the drowsiness.
In the days leading up to travel, try going to bed a little earlier than normal so the new time difference won’t be such a shock.
A simple trick is to set your watch to the destinations time zone, adjusting your body to the new clock before you touch down.
Both caffeine and alcohol are simulants, so don't be tempted to consume whilst flying as they will dehydrate you and interrupt your sleep. Instead, drink plenty of water and use hydrating creams and moisturisers.
While we all love a film on the long flight, try to reduce screen time as you need to switch off (in every sense).
Don't be tempted to have a quick nap when you arrive. Push on through, make the most of daylight, go for a walk and explore. Then try to stay up until late evening to minimise the chances of waking up in the middle of the night.
Eat meals in line with the local time zone and pick food rich in tryptophan - oily fish, eggs and spinach - as this helps to stimulate melatonin, which is involved in regulating your body clock.
Working out during the day will make you physically tired by the evening and in turn help improve sleeping patterns and decrease the amount of time you lie awake in bed during the night.