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How to avoid jet lag?

Travel Info
I will be flying from the Netherland (Europe) to Chennai, India soon. I will be arriving in the morning local time. i am going on business and will have to go to work the next day, which gives me a day to acclimate myself.

I have read various accounts online on the best way to avoid jet lag (herbal remidies, changing your diet, taking melatonin and vitamins).
Some people say get as much sleep as possible beforehand, some say deprive yourself from sleep beforehand and sleep on the plane.
I will be leaving in the late afternoon and will be arriving in India in the morning, so sleeping on the plane makes sense to me as that will be night time in India.

What worked for you and why, can you give me any additional tips?

Travel Tips

You cannot avoid jet lag but you can lessen its effects on you. Start with wearing loose comfortable clothing. This will allow you to relax and possibly sleep on the plane. Next keep hydrated, drink lots of water, airplane environments will dehydrate you.

Depending on your arrival time, either check in to your hotel and go sight seeing some or do some shopping. Try to maintain a"normal" schedule where you land. Try to eat at the same times and go to bed at the same times.

Returning to Europe from India will be easier on you since for some reason travelling west to east is harder to recover from than going east to west.

Good Luck!
Others

you shouldn't really get jet lag flying east, its the other way it hits you.

sleeping on the plane is a good idea.

i regularly fly to china and find the best way to avoid jet lag is to get straight into the local time zone,

so when you land you want to be wide awake having slept and then you must STAY UP ALL DAY. if you go and have an afternoon nap that will really muck you up.

go to bed on the first day at a normal time for you and then wake up at a regular time.

you'll be fine! have a great trip.
lots off flying
first tip is do not drink alchohol as flying dehydrates you and alchohol makes it worse.Sleep at your normal time(on the plane) and drink plenty of water.Take earplugs with you and an eye mask to help you sleep and if the doctor is agreeable take a couple of sleeping pills.It is so boring anyway that sleeping as much of the time away is a bonus!Good flying.
world traveller
Hello,

From europe to singapore, I realised that sleeping on the plane helped. Your getting aligned with local time much quicker.

On arrival if in the morning, wait until the evening to sleep, it will mess you up if you sleep in the afternoon.

On my way back from asia, I land in Dublin at 8AM, go home change / shower and straight to work to avoid the nap temptation. Obviously by 3PM I'm wrecked, but it's the only way for me to avoid sleeping the day.

Finally do not overindulge in alcohol on the plane, drink plenty of water and eat light.
I can only speak from personal experience when travelling to the states and Australia i have found the best way is to stay up very late the night before so you are so tired that you automatically fall asleep on the plane and also avoid alcohol as this will dehydrate you and will increase jet lag hope this is some sort of help to you