Upon morning arrival, immediately expose yourself to natural sunlight and engage in light physical activity to reset your internal clock and combat early fatigue.

Afternoon arrivals should strategically time a short 20-30 minute nap to refresh without entering deep sleep, then seek outdoor exposure to regulate wakefulness.

Evening arrivals require minimal stimulation; proceed directly to your accommodation, limit screen time, and prepare for immediate sleep to synchronize with local time.

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