Newark → Hong Kong

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

Afternoon arrivals should aim for a short, 30-minute power nap to combat fatigue without disrupting nighttime sleep. Stay hydrated and take a gentle walk to stay alert.

For evening arrivals, minimize bright screens and create a dark, cool sleeping environment. Try to stay awake until local bedtime to rapidly adjust to the new timezone.

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
• Try to sleep during the flight to arrive refreshed

After Arrival

• Get morning sunlight to help reset your circadian rhythm
• Avoid napping - stay awake until local bedtime
• Consider melatonin supplements (consult your doctor)
• Allow yourself 10 days to fully adjust