✈️ Jet Lag Sleep Strategy

Reset your body fast with science-based steps.

Traveling across time zones disrupts your circadian rhythm, energy levels, digestion, focus, and overall performance — especially for pilots, cabin crew, business travelers, and athletes who rely on sharp cognition and steady energy.

The Jet Lag Sleep Strategy is your step-by-step system for resetting your body quickly and recovering faster, using scientifically supported sleep tactics tailored specifically for high-performance travelers.

This is not generic wellness advice — it’s targeted aviation physiology made simple.

🌙 What’s Inside

1. Pre-Flight Prep: Adjust Before You Fly

Learn the exact timing shifts to make the day before travel so your body starts adapting early — reducing jet lag by up to 50%.

You’ll get:

• How to shift your sleep schedule
• When to get sunlight (and why it matters)
• The best pre-flight evening routine
• Why early-day carbs help reset your internal clock

2. In-Flight Strategy: Shift Your Body’s Clock Mid-Air

Small in-flight decisions = huge changes in how you feel after landing.

You’ll learn:

• When to avoid caffeine
• How to sync to the new time zone
• Whether to sleep or stay awake mid-flight
• What and when to eat inflight to speed up circadian alignment

3. Post-Arrival Reset: Get Back to Normal Fast

The first 12–18 hours after landing determine how long jet lag lasts.

This guide includes:

• The science of strategic sunlight
• The exact bedtime routine to anchor your sleep
• How to optimize your hotel sleep environment
• What to do within 1 hour of waking
• The “move + fuel” combination that eliminates grogginess

✨ Crew Tip

No naps. Daytime rest throws off your clock.

Instead: sunlight, hydration, movement, and a balanced meal.

The fastest resets come from consistent signals, not oversleeping.

💛 Why It Works

This guide uses proven sleep physiology principles to help you:

• Reduce jet lag symptoms
• Normalize sleep/wake cycles faster
• Improve alertness on duty days
• Boost mood & cognitive sharpness
• Reduce cravings & digestive stress
• Arrive recovered instead of exhausted

This is the exact system used by high-performance travelers who need to function at their best — even when their schedule isn’t forgiving.