If you are a frequent traveler and often cross multiple time zones in your travels, Jet Lag can be a real problem affecting your natural sleep patterns. The National Sleep Foundation recommends these steps to reduce the effects of Jet Lag:
Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.
Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
Upon boarding the plane, change your watch to the destination time zone.
Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent sleep.
Upon arrival at a destination, avoid heavy meals.
Avoid any intense exercise close to bedtime.
Bring earplugs and blindfolds to help dampen noise and block out unwanted light during sleep.
Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)