Upon morning arrival, resist the urge to nap. Immediately expose yourself to natural sunlight and engage in light physical activity to help reset your internal clock and stay alert.

Afternoon arrivals should opt for a brief, 20-30 minute power nap if exhausted, but avoid deep sleep to prevent disrupting nighttime rest and adaptation.

For evening arrivals, minimize caffeine and screen time, prepare for an early bedtime, and create a dark, cool sleeping environment to facilitate immediate timezone adjustment.

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 6 days to fully adjust