How to beat jet lag on long haul flights?

Hydrate, hydrate, hydrate! Avoid alcohol and caffeine on the flight.

I swear by the Timeshifter app. It tells you exactly when to see light and when to avoid it.

Try to switch your watch to the destination time as soon as you board. It helps mentally prepare.

Melatonin helps me reset my clock. Take it 30 mins before you want to sleep on the plane.