Plan ahead by moving bedtime three days before travel, adding an additional hour on the second evening, and a third on the third day to ease body adjustment.
Go with the local flow
Ensure local schedule syncs after landing, aiming for midday wakefulness and sleep on the plane. For night landings, stay awake and sleep at your destination.
Abide by the two-day rule
Maintain a personal schedule for fewer than two days, allowing body adaptation time for return home. Request meetings or obligations during peak waking hours at home whenever possible.
Let there be light
To minimize light exposure during flights, bring sunglasses, maximize light exposure in late morning and early afternoon, and aim for westward exposure.
Move your body
Warm shower and exercise signal the body's starting point, triggering circadian rhythm and signaling start time.