human
What are the best tips for avoiding jetlag during a long flight?
assistant
1. Stay as hydrated as possible; drink plenty of water throughout the flight.  
2. Set and follow a sleep schedule, even before you get on the plane; adjust it accordingly for your destination.  
3. Move around the cabin whenever possible; get up and walk around, or at the very least stretch your legs.  
4. Avoid sugar, caffeine, and alcohol during the flight and instead opt for healthier snacks that won't aggravate your senses.  
5. Listen to calming music or watch a funny or uplifting movie or TV show; try to destress and remain relaxed during your journey.  
6. Plan ahead and book a window seat; you are less likely to be disturbed and can control when you open the shade to get natural light.  
7. Dress comfortably; loose-fitting, breathable layers can help keep the temperature comfortable and encourage restful sleep.