Upon morning arrival, immediately expose yourself to natural sunlight and stay active. Consider a light breakfast and gentle exercise to reset your internal clock and combat early drowsiness.

Afternoon arrivals should strategically time a short 20-30 minute nap to prevent excessive fatigue without disrupting nighttime sleep patterns. Stay hydrated and walk around to maintain alertness.

Evening arrivals should minimize bright screens, have a light dinner, and prepare for an early bedtime. Use blackout curtains and aim to sleep according to local time to accelerate 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
• Consider melatonin supplements (consult your doctor)
• Allow yourself 13 days to fully adjust