Shift your light cues
Light is your fastest clock reset. Use it to match the time zone you are moving toward.
- Get bright light in the new morning, even if it is brief.
- Wear sunglasses later in the day if you are arriving early.
- Keep lights low during the last hour before sleep.
Hydrate with intention
Air travel dries you out and makes fatigue feel stronger than it is.
- Drink water at regular intervals and limit alcohol.
- Choose mineral-rich fluids or add electrolytes.
- Pair caffeine with a short walk instead of a second cup.
Wellness cue
Reset your clock with light and movement before you reach for sleep aids.
"A calm landing starts the day before you travel."