Upon morning arrival, immediately engage with local time by getting natural sunlight and staying active. Avoid long naps and consume light, nutritious meals to help reset your circadian rhythm.

Afternoon arrivals should minimize caffeine and exposure to screens. Take a short 20-30 minute nap if necessary, but ensure it doesn't extend beyond that to prevent deeper sleep disruption.

For evening arrivals, limit heavy meals and alcohol. Create a dark, quiet sleep environment and aim to align with local nighttime as quickly as possible to minimize jetlag impact.

Before Flight

• Start adjusting sleep schedule 2-3 days before departure
• Stay well hydrated in the days before travel

During Flight

• Stay hydrated - drink water regularly
• Avoid excessive alcohol and caffeine
• Stay awake during the flight if possible

After Arrival

• Get evening light exposure to delay your body clock
• A short nap is okay if needed, but keep it under 30 minutes
• Consider melatonin supplements (consult your doctor)
• Allow yourself 9 days to fully adjust