First, you won’t typically get jet lag unless you cross two time zones. If you have a trip coming up that does, before leaving, start operating on the time zone to which you’re traveling. Get up and go to sleep at the correct hour for your destination – and plan your meals according to that schedule too.

If you can choose your seat on the flight, try for a window seat. That way, you can adjust the window shade depending on the direction you’re traveling. Get more light if you’re arriving during the day – close the shade to reduce light exposure if you’ll be arriving at night.

Also in a window seat you’ll have an easier time sleeping. It’s easier to prop up a pillow next to the window – and you won’t have to get up every time your seatmates need the restroom.

Lastly, skip the in-flight movie. Watching a movie stimulates you more than it relaxes you. And can keep you from getting much-needed rest.