Hack #1: Control Light Like a Pro
If your meeting is at 9AM local time, treat it like race day. Start adjusting 2 days before. Use our tool to generate your light schedule — seek morning light, avoid evening light.
Hack #2: The Power Nap Window
20–30 min nap between 1–3PM local time. No longer — or you’ll ruin nighttime sleep. Set an alarm!
Hack #3: Caffeine Timing
Drink coffee ONLY between 8AM–12PM local time. After that, switch to water or herbal tea. Caffeine after 2PM = sleep sabotage.
Hack #4: Hydrate Aggressively
Airplane air is 10–20% humidity. Dehydration = worse jet lag. Drink 1 glass of water per hour in flight. Avoid alcohol — it dehydrates and disrupts sleep.
📅 Schedule Like a CEO
Our free tool generates your personalized jet lag plan — including when to nap, caffeinate, and seek light.
Fix My Jet Lag →Hack #5: Pre-Adjust Your Sleep Schedule
If flying east, go to bed 30–60 minutes earlier each night for 3 nights before departure. If flying west, stay up 30–60 minutes later.
Sample Plan: San Francisco → Tokyo (16-Hour Difference)
Day -3: Bed by 10PM PST, up at 6AM PST.
Travel Day: Sleep on plane after dinner (Tokyo evening).
Arrival Day: Get sunlight 7–11AM JST. Power nap 1–2PM. Sleep by 9PM JST.