Top 10 Tips:
1) Adjust The Time Difference
Simple, just follow what ever program that the flight attendant schedule for passengers like going to sleep when they shut off the cabin lights, wake up when they start delivering the foods.
2. Sleeping Pills
Put yourselves to sleep by taking some moderate dosage of sleeping pills.
3. Vitamin B12
Some advise from nutritionist on taking B12 supplement 2 weeks before the exact travel date, since some data shown that vitamin B12 helps reduce jet lag issues.
4. Orange Juice
Some people try this remedy of drinking a lot of orange juice or eating banana helps in avoiding jet lag.
5. Eating Habit
Avoid eating too full or fatty and oily food, as it is hard for digestion and causing you not get into sleep easily. Try to drink a cup of coffee when touching at the destination if it is in the morning. If the arriving time is during night time, you can ask for a cup of warm milk from the flight attendant. Just get you prepare to have a good sleep for that.
6. Intake more Water
7. Pre-flight Preparation
Get enough sleeping time prior the flight, cut off all late night events or parties and reduce alcohol consumption.
8. In Flight Sleeping
A must practice in long distance flight, just to get yourselves enough rest during the flight. Request for any pillows, blanket or eye mask to make you comfortable to go to sleep.
Do some simple stretching and walking up and down the cabin does help you feel better.
10. Forget About Jet Lag
Jet lag to be frank, it is a mental challenges rather than a physical challenges. If you are mentally strong enough, just ignore it and keep on going to stick to the actual local time routine.
Hope these tips help!