Jet Lag Protocols
Use when planning any business travel crossing 3+ time zones, especially before important negotiations, presentations, or decisions.
A comprehensive protocol for minimizing circadian disruption from business travel, including pre-travel adjustment, in-flight strategies, and post-arrival recovery to ensure peak performance at destination.
When to Use Jet Lag Protocols
Use when planning any business travel crossing 3+ time zones, especially before important negotiations, presentations, or decisions.
How to Apply
Pre-Travel Adjustment (3-5 days before)
Gradually shift sleep schedule toward destination time. For eastward travel: bedtime earlier, morning light, avoid evening light. For westward travel: bedtime later, evening light, avoid morning light.
Questions to Ask
- How many time zones are you crossing?
- Is travel eastward (harder) or westward (easier)?
- Can you adjust bedtime 30-60 min per day?
Outputs
- Adjusted sleep schedule
- Light exposure plan
- Day-by-day bedtime targets
During Flight
Set watch to destination immediately, maintain hydration (8oz water per hour), avoid alcohol and late-flight caffeine, sleep strategically based on arrival time.
Questions to Ask
- What time will you arrive at destination?
- Should you sleep on the plane (morning arrival) or stay awake (evening arrival)?
Outputs
- Flight sleep/wake plan
- Hydration schedule
Post-Arrival (Days 1-3)
Maintain local schedule immediately (meals, sleep), seek morning light, consider melatonin (0.5-3mg at local bedtime), avoid naps after 3 PM local time.
Questions to Ask
- Can you stay awake until local bedtime?
- Where can you get morning light exposure?
- Do you have melatonin available?
Outputs
- First 72-hour schedule
- Light exposure windows
- Melatonin dosing plan
Business Performance Scheduling
No critical meetings/negotiations for 48 hours post-arrival. Schedule important events for days 3-5 when peak performance returns.
Questions to Ask
- What are your critical meetings/negotiations?
- Can these be scheduled for day 3+?
- What buffer activities can fill days 1-2?
Outputs
- Meeting schedule with buffer days
- Day 1-2 activity plan
- Peak performance event scheduling