As soon as you step on the plane, change your watch to reflect your destination time.
Even if you are not hungry, get on the schedule for your destination and eat when you normally would, sleep if you normally would, etc.
Just follow your normal patterns.
Get up often and walk to the back of the plane and stretch for a while.
Make sure you are comfortable on the plane.
If you are short, have something to rest your feet on. If you are tall, have nothing under the seat in front of you, so you can stretch your legs.
Drink lots of water, but no alcohol.
Just keeping a normal routine always helps me beat jet lag.
Director, B.C. Life Claims Services
Pacific Blue Cross B.C. Life
Burnaby, British Columbia