In 2023, I traveled on 116 flights covering a total distance of 219,563 miles worldwide. Although travel rewards — namely elite status and points and miles — meant that some long-haul flights were spent in business or first class, I’ve developed a routine to help minimize my jet lag when I travel no matter where I sit.

Recognizing that my jet lag routine involves significant effort, I understand that for numerous travelers, the notion of changing clothes in a confined airplane lavatory and falling asleep on a plane is unfeasible. Bearing this in mind, you can take cues from my sleep schedule routine for inspiration, adapting it as necessary to suit your own preferences and circumstances.