Get on local time ASAP.

Adjusting your mealtimes and sleep schedule to local time right away will help your body clock adjust faster.

Inspect your hotel room.

Check for noise, a good pillow, heavy drapes and temperature controls. If your room's not sleep-worthy, ask for another one.

Reset your body clock outside.

Sunlight helps regulate your body clock. If you traveled west, get out in the morning. If you traveled east, get some sunlight in the late afternoon.

Don't overindulge at mealtime.

Heavy meals can make it difficult to get to sleep. And alcohol may make it more difficult to stay asleep. So go easy.

Keep naps short.

Flying can be tiring, but napping can interfere with nighttime sleep. If you can, try to stay awake until your regular bedtime. If you can't resist, keep naps short.

Get some exercise.

If you arrive more than a few hours before bedtime, go for a walk or hit the hotel gym. Exercise during the day can help you sleep better at night.