Ok. I'm flying to Berlin in a week or so and I would like to get input on how some you adjust to the time diff without being fatigued when you land.

I've read a couple of different websites like WebMD and Mayo Clinic on how to prepare your body for the time difference between the US and Europe. The recurring theme is to go to bed a couple of hours earlier than you normally would and to also wake up a couple of hours earlier than you normally would and stay in good shape. I've been doing the going to bed early and rising early thing for the past 3 weeks and I've been doing my usual exercise routine of running 4 to 6 miles 3 days a week.

My flight leaves EWR at 6:45pm and is scheduled to land in Berlin at 8:45am. Would you advise sleeping on the plane or staying awake? The Mayo Clinic says to only sleep for a few hours while WebMD mentions sleeping for a little longer.