01 / Your Flight
02 / Your Personalised Plan
04 / Pro Tips
Hydrate every hour
Aim for a glass of water per hour on board. Cabin air is extremely dry and dehydration worsens fatigue significantly.
Light is your reset switch
Morning sunlight at your destination is the single most powerful signal to reset your circadian rhythm. Prioritise it above everything.
Melatonin (optional)
0.5–1mg at destination bedtime can help reset your rhythm. Low dose works just as well as high - less is more.
Cap your naps
20–30 minutes maximum, and always before 14:00 destination time. Long naps destroy your night sleep and extend jet lag.
Avoid alcohol on board
Alcohol at altitude worsens dehydration and fragments sleep quality even if it helps you fall asleep initially.
Shift your clock mentally
As soon as you board, change your watch to destination time and start thinking in those hours. It makes a real difference.