Plan for your time change
If you have a bit of flexibility with your work schedule before your holiday, you may want to try slowly adjusting your sleep schedule in the week before your leave.
For example, if you're travelling to Perth from Sydney, you'll be shifting three hours ahead. Three days before you leave, try going to bed an hour earlier than you normally would. Two nights before you leave, see if you can hit the hay two hours earlier.
If you keep this sort of schedule up, you just might get over your jet lag before you even arrive!
Exercise and sunshine
Though exercise may be the last thing you want to do when you are struggling with a time change, getting your blood pumping can actually be a big help.
Don't shutter yourself away in your hotel room with the blinds drawn - remember, your body uses sunlight to set its internal clock. Get yourself plenty of sun exposure, and you'll be back on track before you know it.
Rules after dark
After nightfall, avoid drinking alcohol or caffeine, as these substances can mess with your sleep patterns. Bright LED screens from your computer or phone can also make it difficult to get shut-eye.
