Upon morning arrival, immediately expose yourself to natural sunlight and stay active to reset your internal clock, avoiding lengthy naps that can disrupt adaptation.

Afternoon arrivals should focus on light exposure and moderate physical activity, keeping caffeine intake strategic to maintain alertness without overstimulation.

Evening arrivals should minimize bright light, prepare for a shorter initial sleep cycle, and aim to align with local nighttime within the first 24 hours.

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