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

Afternoon arrivals should resist the urge to nap; instead, stay active and hydrated, planning light meals to help synchronize with local time.

For evening arrivals, minimize screen time, practice relaxation techniques, and create a dark, cool sleeping environment to facilitate immediate sleep 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
• 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
• Consider melatonin supplements (consult your doctor)
• Allow yourself 8 days to fully adjust