The leading airlines offer a total bed experience, which is where the seat will go all the way back. Duvets, and pillows are offered, plus pajamas etc.
This is now par for the course in First Class with Singapore Airlines and British Airways being among the first to offer it. Virgin is also in the process of installing seat/beds, and being Virgin they are taking it one step further and will have double/seat beds.
The airlines also offer arrival lounges compared to the standard departure lounge, which are for first and business class passengers. These arrival lounges have full shower facilities, so that you can arrive and freshen up without even having left the airport !
All these services are a great help but what is there that you can do to help yourself? Firstly avoid alcohol in flight, with the pressurized air in the cabin your body dehydrates substantially, and alcohol affects the body clock by not giving you a full and refreshing sleep. In fact, try to drink as much water as possible. Just ask the steward (ess) for a large bottle and keep it by your seat so you can take sips whenever you want.
Drinking a lot of water will also help in other ways. It is highly recommended to move around when in-flight, walk up and down the plane, do dome stretching exercises, to keep the blood circulating, and stop the joints from stiffening. Whilst seated, swirl your ankles around from time to time.
You must take care of your body -when traveling through different time zones.
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