Start adapting your sleep-wake rhythm during your flight. This means that you can relax and sleep on the plane when flying eastward. If you are flying west in the other direction, however, you should try to stay awake in the plane, as hard as it may be. A cup of coffee can help bridge the gap.

Whether you should stay awake on a plane depends entirely on the time zone of your destination and the length of your flight. To fight jet lag, the "Golden Rule" in 2026 is to align your behavior with your destination's current time the moment you board. If you are flying east (e.g., USA to Europe) on an overnight flight, you should try to sleep as much as possible to be ready for the morning arrival. Conversely, if you are flying west or arrive in the evening, staying awake and staying hydrated is often better so that you can go to bed at a normal hour once you land. Staying awake can also be beneficial on short flights to prevent "sleep inertia," a groggy feeling that occurs when you wake up from a shallow nap. However, for ultra-long-haul flights, staying awake the entire time can lead to extreme fatigue and physical stress; in these cases, short "power naps" or resting your eyes without fully sleeping can help maintain your stamina without disrupting your internal clock too severely.