Get 30-60 minutes of sunlight exposure within 30 minutes of waking up. Use blue light blocking glasses 2 hours before bedtime.

Limit caffeine intake to before 10 am. Consider using caffeine strategically to combat jet lag, but avoid it close to bedtime.

Maintain a consistent sleep and wake time, even on weekends. This helps regulate your circadian rhythm.

Keep your bedroom cool (65°F/18°C), dark, and quiet. Use blackout curtains and white noise if necessary.

Start adjusting your sleep schedule 3-4 days before travel. Shift 1-2 hours per day towards your destination's time zone.

Consider a 16-hour fast before your anticipated breakfast time at your destination. This can help reset your body's clock.

Use light exposure strategically. For eastward travel, seek morning light; for westward, seek evening light at your destination.

Use sleep aids judiciously. Consider low-dose melatonin (0.5-3mg) to help adjust your sleep cycle, but avoid dependency.