Upon morning arrival, stay hydrated and expose yourself to natural sunlight to help reset your circadian rhythm. Avoid heavy meals and try to stay active to combat early arrival fatigue.

Afternoon arrivals should balance rest and light activity. Take a short nap if needed, but limit it to 30 minutes to prevent disrupting nighttime sleep cycles.

Evening arrivals should aim for immediate alignment with local nighttime schedule. Minimize screen time, practice light stretching, and prepare for an early bedtime to reset your internal clock.

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