Miami → Sao Paulo

Upon morning arrival, immediately expose yourself to natural sunlight and avoid napping. Engage in light physical activity to reset your circadian rhythm and combat early jetlag symptoms.

Afternoon arrivals should strategically time a short 20-30 minute nap to prevent excessive drowsiness while maintaining nighttime sleep potential.

For evening arrivals, minimize caffeine and heavy meals. Prepare for immediate sleep adaptation by keeping your first night's environment dark and quiet.