Upon morning arrival, expose yourself to natural sunlight and stay active to reset your circadian rhythm. Avoid heavy meals and prioritize light, nutritious food to help your body adjust.

Afternoon arrivals should take a short, 20-30 minute nap if needed, but avoid long sleep periods. Engage in mild outdoor activities to help synchronize your internal clock.

For evening arrivals, minimize caffeine and screen time. Prepare for a regular sleep schedule by creating a dark, quiet environment and using light stretching to relax.

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