Here are some tips on how to avoid jet lag during an international flight:

Adjust your sleep schedule a few days before the flight to match the time zone of your destination.
Stay hydrated by drinking plenty of water and avoiding alcohol and caffeine.
Try to get some exercise during the flight, such as walking up and down the aisle or doing some light stretches in your seat.
Wear comfortable, loose-fitting clothing during travel.
Bring your own healthy snacks to avoid relying on airplane food, which can be high in sugar and salt.
Use earplugs or noise-cancelling headphones to block out noise and create a peaceful environment for sleep.
Once you arrive at your destination, try to get some sunlight exposure during the day to help your body adjust to the new time zone.
Avoid taking long naps during the day, which can disrupt your sleep cycle and make it harder to adjust to the new time zone.
On the day of arrival, it is best to stay awake all day and go to bed at a normal hour, according to the local time.

Another way to offset jet lag, arrive early to acclimate to the time change and possibly get in some independent sight-seeing. Simply stay at an airport hotel for the night and transfer the next morning to the airport meeting area completely refreshed & ready to go!