The symptoms of jet lag can be amplified by the effects of flying itself, namely dehydration and pressure changes. So you should take steps to avoid the stresses and strains that accompany even the shortest flight, including:
Drink plenty of water: The air in planes is so dry that it can actually dehydrate you. Experts say you should drink eight ounces of water for every hour you fly to make up for the On long flights, bring an extra liter of water, since busy flight attendants may not provide you with as much water as you need.
Exercise and stretch: Small seats and pressure changes can cause swelling and muscle cramping, which can in turn aggravate symptoms of jet lag. By stretching in your seat and walking around the cabin from time to time, you can keep the blood flowing the muscles limber.
Avoid alcohol: Alcohol may soothe your nerves in the short term, but it will fray them in the long run if you over-indulge. Alcohol increases dehydration, and--as we said previously--a hangover makes everything worse.