Upon morning arrival, immediately expose yourself to sunlight and engage in light physical activity to reset your internal clock. Avoid heavy meals and stay hydrated.

Afternoon arrivals should aim to stay awake until local evening, using strategic caffeine and brief outdoor walks to maintain alertness without overtaxing your system.

For evening arrivals, prioritize immediate sleep adaptation by minimizing screen time, creating a dark sleeping environment, and using melatonin if recommended by a healthcare professional.

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