Stuttgart → Tbilisi

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

Afternoon arrivals should aim for a short, strategic nap (30-45 minutes) to refresh without disrupting nighttime sleep patterns.

For evening arrivals, minimize bright screen exposure, hydrate well, and prepare for an early bedtime to align with local time quickly.

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