You will experience jet lag whether you are able to sleep or not. I used to fly 70,000 miles a year on business, and I developed a whole routine for coping:
1. Don’t drink alcohol or caffeinated beverages on the plane.
2. Drink a lot of water. Flying is very dehydrating. Do NOT drink the water from the plane tanks though. Studies show it is often contaminated. This is one place you do want bottled water.
3. For a flight that length, get up and walk up and down the aisle every hour or so. Stand for a while. In the periods where you have to keep your seat belt fastened, stretch your lower legs, flex your feet and relax them several times, rotate your ankles. The idea here is to move your lower leg muscles to prevent clots.
4. Before boarding and after deplaning, take a dose of your favorite immune booster. I personally use EmergenC, but if you prefer Airborne, take that or if you use an herbalist, go to them for something. You will be breathing recirculated air for seven hours filled with the germs of hundreds of strangers. Ever notice how you often get sick after you travel?
5. After you arrive, try to get some exercise before sleeping. A swim? A 30–45 minute wak? It will help you sleep better and recover faster.
Have a safe and fun trip.