Start adjusting your sleep schedule 2–3 days before travel
Shift bedtime and wake time by 30–60 minutes per day toward the destination time
Get morning light at your destination (especially for eastward travel)
Avoid bright light late at your destination (especially for westward travel)
Use sunglasses on the way to delay circadian phase when needed
Spend time outdoors during daylight once you arrive
Keep your sleeping environment dark, cool, and quiet
Stay hydrated and eat light meals at destination-appropriate times
Avoid heavy meals right before sleep and right after arrival
Limit alcohol, especially the first night
Avoid caffeine late in the destination day; use it strategically early instead
Take short naps only if needed (20–90 minutes) and avoid late-day naps
If you nap, align it with the destination “night” schedule
Consider melatonin 0.5–3 mg timed to destination bedtime (follow local guidance)
Use sleep aids only if previously tested and appropriate for you
Take a walk or light exercise during the first day to help reset rhythms
Keep a consistent daily routine after arrival (meals, light exposure, activity)
Drink water during flights; avoid excessive intake right before sleep
Move around during long flights to reduce fatigue
If possible, choose flights that arrive in the destination morning or early afternoon
Plan important activities for after you’ve had at least one night of sleep
For multiple time zones, adjust gradually and prioritize light exposure timing
If you have a medical condition or take medications, check with a clinician before using melatonin or sleep aids