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If your just flying across the US, you should not really have jet lag. 3 hours are not going to mess you up or make you trip balls. It's all in your head.
But if you must...
1) As you depart, set your watch to the local time of where you are going.
2) Try to get on that local schedule before you arrive.
3) Drink LOTS of water on the flight and DO NOT drink alcohol at all.
4) Get a good nights sleep before you travel. Lack of sleep with hurt you.
5) Pop a sleeping pill to put you out your first night there so you stay on schedule.
6) Fly business class or first if you can. You will sleep better on those flights.
7) If you stick with 1 or 2 airlines (and fly often) you can accumulate miles and use them for seat upgrades (coach to business for example).
Trust me here... I fly over 24 hours to parts of Asia all the time. I know a thing or two about jet lag.
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