Upon morning arrival, immediately expose yourself to sunlight and engage in light physical activity. Avoid napping and try to stay awake until local evening to reset your circadian rhythm.

During afternoon arrival, minimize heavy meals and caffeine. Take a short 20-30 minute nap if exhausted, but set an alarm to prevent extended sleep that disrupts nighttime rest.

For evening arrivals, keep lights dim and avoid screens. Follow a calm bedtime routine and aim to sleep according to local time to accelerate 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