Explains how to shift bedtime and wake time bit by bit starting several days before departure. Tips for syncing with local time through light exposure and meal timing after arrival. Includes a multi-day plan for returning to your usual life once you are home.

Recommended for: People concerned about time differences on overseas trips.

- Pre-departure adjustment chart

- In-flight routines

- Light exposure on arrival day

- Local meal timing

- Return recovery plan

- Time difference quick table

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice.