Beating Travel Insomnia

I have never had a sleepless night while traveling, and I have been traveling for more than 35 years (“Are You an Itinerant Insomniac? Take Comfort: Many Share Your Pain,” Her World, May 19). Decades ago I developed a foolproof method for avoiding jet lag:

* Minimize the alcohol and caffeine you consume on the plane.

* When you arrive, set your watch to local time and forget what time it is at home. Act as if you have always been on the local time.

* When you get to your hotel, darken the room if you have arrived during daylight hours, and get just enough sleep to function for the rest of the day--never more than three hours. (If you have arrived at night, skip this step.) Take no caffeine, and take it easy the rest of the day.

* Go to bed at whatever hour your regular bedtime will be for the rest of your trip. Set your alarm to get up in time for breakfast.

* Eat three meals a day. If you want to eat a spicy or rich meal, make it your midday meal. Eating a heavy and/or spicy meal at night will guarantee insomnia. Make your evening meal light.

* Keep active during the day, and do as much walking as you can. You want to be exhausted by the end of the day.

* Maintain this routine throughout your trip.

WILLIAM J. FICKLING

Los Angeles