Upon morning arrival, immediately expose yourself to natural sunlight and engage in light physical activity to help reset your internal clock and combat early arrival fatigue.

Afternoon arrivals should avoid long naps; instead, take a short 20-30 minute rest and then explore outdoors to help synchronize with local time.

For evening arrivals, minimize caffeine and alcohol, create a dark sleeping environment, and aim to sleep according to local time to expedite timezone 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
• 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