Keep Your Routine: As much as possible, follow your home routine on the road. Traveling is stressful enough, don’t make it worse. If you workout in the morning at home, workout in the morning during travel. If you eat breakfast before work at home, eat breakfast before you leave the hotel. Keep your bedtime routine as well. If you drink tea before bed, bring tea and have some before bed. Following your night-time routine will improve your quality of sleep on the road.
It’s a far cry from doctors’ typical jet lag tips ― like avoiding caffeine and alcohol before you try to sleep, slowly adjusting your sleep schedule to a new time zone or even using small doses of melatonin to help fall asleep when your body typically wouldn’t want to, the study’s author Cristina Ruscitto, a researcher in the Department of Psychology at the University of Surrey (and former long-haul air crew member), told The Huffington Post. The idea is, she said, “that you readjust by eating in line with local time ― not just sleeping on local time.” This revelation could be an easy fix for jet lagged travelers everywhere. 
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