Upon morning arrival, immediately expose yourself to natural sunlight and engage in light physical activity to reset your circadian rhythm and combat early arrival drowsiness.

Afternoon arrivals should resist long naps and instead take a brief 20-30 minute rest, followed by outdoor exploration to help regulate your internal clock.

For evening arrivals, aim to go to bed at a local time that matches your normal sleep schedule, avoiding heavy meals and excessive caffeine before bedtime.

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