You don’t have to accept fatigue and sleeplessness as the cost of traveling to distant lands. There are a half a dozen things you can do to lessen the impact of crossing time zones.

Step 1: Prepare your body

Prepare your body for the new time zone by adjusting your schedule an hour or two earlier – or later – in the days just before the trip.

Step 2: Consider fasting

Consider fasting before your trip. Research shows that abstaining from food for 16 hours resets one’s body clock, preventing jet lag.

Step 3: Set your watch

Set your watch as soon as you board the plane for your destination’s time zone. Try to pretend that it is already that time and act accordingly—if it’s the middle of the night in your destination, try to fall asleep as soon as possible.

Step 4: Dress comfortably

Wear comfortable clothing on the plane. Tight clothing will reduce circulation and cause discomfort, interfering with your ability to sleep.

Step 5: Don't consume caffeine or alcohol

Don’t consume any caffeine or alcohol in flight. They’ll just dehydrate you and disrupt your sleep patterns. Drink lots of water instead.

Step 6: Wear sunglasses

Wear sunglasses during the last few hours of an overnight flight and for the first several hours after getting off the plane. Researchers have found that this helps people adjust their body clocks by altering their light patterns.

Step 7: Don’t nap

Resist the urge to nap upon arrival. Instead, try to get some exercise and some exposure to sunlight to stave off sleep until your normal bedtime.