Upon morning arrival, immediately expose yourself to sunlight and stay active. Consider a light breakfast to reset your internal clock and avoid heavy meals that might induce sleep.

Afternoon arrivals should minimize napping and instead engage in light activities. Stay hydrated and use strategic caffeine to maintain alertness through the initial adjustment period.

Evening arrivals should aim for a normal, light dinner and attempt to sleep according to local time, using minimal artificial light to encourage natural sleep adaptation.

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