How to Avoid Jet Lag When Crossing 8+ Time Zones (Pre-Flight + In-Flight Protocol)
A practical, direction-specific protocol to reduce jet lag when you cross 8+ time zones—what to do 3 days before you fly, what to do on the plane, and how to use light, sleep timing, caffeine, and (optionally) melatonin.
International Flight Jet Lag: When to Sleep, Eat, and Use Light (East vs West)
A practical, direction-specific jet lag plan you can actually follow: when to sleep on the plane, how to time meals and caffeine, and exactly how to use (or avoid) light for eastbound vs westbound trips—plus melatonin do