Beat Jet Lag: 3-Day Plan

1. 1

   Hydrate Immediately

   First few hours

   Drink plenty of water upon arrival and throughout the day to combat dehydration.

2. 2

   Seek Sunlight

   1-2 hours

   Get immediate exposure to natural light in the morning or daytime to help reset your internal clock.

3. 3

   Nap Strategically

   20-30 min

   If tired, take a short power nap (20-30 min) early in the afternoon, but avoid long sleeps.

4. 4

   Eat & Stay Active

   Throughout day

   Eat meals at local times and engage in light activity to stay awake until evening.

5. 5

   Wake Early (Day 2)

   First hour

   Wake up at your new local time, even if tired, and get more morning light.

6. 6

   Maintain Routine

   All day

   Stick to regular meal schedules and maintain light physical activity throughout the day.

7. 7

   Consistent Schedule (Day 3)

   Ongoing

   Continue waking and sleeping at local times to reinforce your new rhythm.

8. 8

   Avoid Stimulants

   Evening

   Limit caffeine and alcohol, especially in the evening, for better sleep quality.