Recovering from Jetlag Quickly
I regularly move across regions which means that I have to cope with time differences of 4-10 hours quickly. It gets even worse when a transit of a few hours is involved, and sleeping there could mean lost luggage, missed flight, or waking up every few minutes to check the time. This is an issue especially for those that can’t sleep while in the air.
The advise that I got when I used to travel for work was to allow a day for each time zone crossed. However, this could mean that it could be over a week before I should consider myself as “recovered”.
The simplest and best way I’ve found is to try to adopt local time immediately. Adjust your watch/mobile time beforehand, drink water, but most important – help your body catch up quickly. Stay awake during the day and sleep during the night. Depending on how long you’ve been awake, sleeping for an hour could be unavoidable if you’ve been awake for more than 20 hours. But the sooner you start living locally, the quicker the adjustment will be.
SleepFoundation gives further details and advise on this issue.