Upon morning arrival, immediately expose yourself to sunlight and stay active to reset your internal clock. Avoid lengthy naps that could further disrupt your sleep cycle.

Afternoon arrivals should focus on light hydration and short, 20-30 minute power naps to combat travel fatigue without entering deep sleep.

Evening arrivals should aim for immediate nighttime adaptation by minimizing screen time and creating a dark, cool sleeping environment to encourage quick 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
• 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