The Business Traveler's Dilemma

You land in Tokyo at 6 AM. Your first meeting is at 9 AM. You haven't slept on the plane, and your body thinks it's 2 PM yesterday.

You need to be sharp. But you feel like a zombie.

As a business travel consultant who flies 200,000+ miles per year, I've learned the hard way: jetlag kills productivity.

Here are 5 strategies I use (and teach my clients) to stay sharp across time zones.

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Tip #1: Start Shifting 3 Days Before Departure

Most people make this mistake: They try to adjust after landing.

The fix: Start shifting your sleep schedule before you leave.

Traveling East (e.g., NYC → London):

• 3 days before: Go to bed 1 hour earlier
• 2 days before: Go to bed 2 hours earlier
• 1 day before: Go to bed 3 hours earlier

Traveling West (e.g., London → SF):

• 3 days before: Stay up 1 hour later
• 2 days before: Stay up 2 hours later
• 1 day before: Stay up 3 hours later

Why it works: You arrive with your clock already partially adjusted. Instead of fighting an 8-hour shift, you're only dealing with 4-5 hours.

Pro tip: Use Aerobase's "Pre-Flight Adjustment" feature. We calculate exactly when to shift your bedtime based on your flight.

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Tip #2: Book Red-Eyes Strategically

Not all red-eyes are created equal.

Bad red-eye:

• Departs 11 PM, lands 6 AM local time
• You arrive exhausted with no time to nap

Good red-eye:

• Departs 9 PM, lands 2 PM local time
• You arrive in the afternoon, take a 20-min power nap, go to bed at normal local time

The rule: Land in the afternoon if possible. This gives you time to:

• Take a strategic nap (20-30 minutes max)
• Get some light exposure
• Stay up until a normal bedtime

Pro tip: Use flight search tools to filter by arrival time. Aim for 2-5 PM arrivals.

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Tip #3: The "Caffeine Cliff" Strategy

Most people: Drink coffee all day to fight sleepiness.

The problem: You're wired at night and can't sleep.

The fix: Use caffeine strategically.

On arrival day:

• ☕ 8 AM: First coffee (when you land)
• ☕ 11 AM: Second coffee (before morning meetings)
• ☕ 2 PM: Third coffee (post-lunch slump)
• 🚫 3 PM: CAFFEINE CUTOFF (no more for the day)

Why 3 PM? Caffeine has a half-life of 5-6 hours. If you stop at 3 PM, most of it is out of your system by bedtime (10 PM).

Pro tip: Switch to decaf or herbal tea after 3 PM. The ritual helps, the caffeine doesn't sabotage your sleep.

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Tip #4: The "Bright Light + Exercise" Combo

Light alone helps reset your clock. Exercise alone boosts energy. Combined? Turbocharges circadian adaptation.

The protocol:

1. Find your "GET light" window (usually early morning if traveling east)
2. Go for a 20-minute brisk walk during this time
3. Preferably outdoors in natural light

Why it works:

• Light suppresses melatonin (wakes you up)
• Exercise increases core body temperature (signals "daytime")
• Movement boosts alertness and mood

Real example: I land in Hong Kong at 6 AM. Instead of going straight to the hotel, I:

1. Drop bags at hotel
2. Walk to a nearby park (20 mins)
3. Sit on a bench in the sun, check emails
4. Return energized for my 9 AM meeting

Pro tip: If it's rainy/dark, bring a portable light therapy lamp (10,000 lux). 30 minutes = equivalent to outdoor sunlight.

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Tip #5: The "Hotel Room Setup" Ritual

Your hotel room is your recovery pod.

Make it work for you:

Arrival Day (Daytime)

• ✅ Open curtains (maximize light)
• ✅ Set thermostat to cool (18°C / 65°F)
• ✅ Remove alarm clock (or turn it to face the wall)

Arrival Day (Evening)

• 🌙 Close blackout curtains 100%
• 🌙 Cover all LEDs (TV, AC, phone charger) with tape or towels
• 🌙 Set phone to Do Not Disturb (except critical contacts)
• 🌙 Take melatonin 3-5 hours before bedtime

Why it matters: Even small amounts of light (from a charging phone or hallway under the door) disrupt sleep quality.

Pro tip: Bring a sleep mask and earplugs as backup. Hotels aren't always perfectly dark/quiet.

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Bonus: The "Power Nap" Rules

Naps can save you—or ruin your night.

Good nap:

• ✅ 20-30 minutes max
• ✅ Before 3 PM local time
• ✅ Set an alarm (don't "see how you feel")

Bad nap:

• ❌ 60+ minutes (you'll wake up groggy)
• ❌ After 4 PM (you won't sleep at night)
• ❌ "Just resting my eyes" (you'll sleep for 3 hours)

The NASA nap:

• Drink a coffee
• Immediately take a 20-minute nap
• Wake up as the caffeine kicks in
• Feel like a superhero

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How I Use Aerobase

I fly 4-6 times per month for client meetings. Here's my workflow:

1. Book flight → Add to Aerobase
2. 3 days before departure → Start pre-flight sleep adjustment
3. On the plane → Review recovery plan
4. On arrival → Follow calendar reminders
   • 7:00 AM: ☀️ GET Light (30 min walk)
   • 8:00 AM: 🍳 Breakfast
   • 9:30 PM: 💊 Melatonin (0.5mg)
   • 10:00 PM: 😴 Bedtime
5. Days 2-4 → Adjust gradually, follow plan

Result: I'm 80% functional on Day 1, 100% by Day 3 (vs. 7-10 days without a plan).

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The Bottom Line

Jetlag is optional.

Most business travelers accept it as "part of travel." But with the right strategy, you can:

• ✅ Land ready for meetings (not foggy)
• ✅ Sleep normally by Night 2 (not Night 7)
• ✅ Enjoy your trips (not just survive them)

My advice:

1. Start shifting sleep before you fly
2. Use caffeine strategically (cutoff at 3 PM)
3. Combine light + exercise on arrival
4. Make your hotel room a sleep sanctuary
5. Follow a science-based plan (like Aerobase)

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Ready to beat jetlag on your next trip?

Create Your Free Recovery Plan →

Or upgrade to Pro ($12/month) for automatic calendar sync. Never miss a light therapy window again.

Questions? Email me at marcus@aerobase.app. I read every message.

Safe travels! ✈️

Marcus Rodriguez has been a business travel consultant for 12 years, helping executives and sales teams optimize productivity across time zones. He's based in San Francisco and currently holds status on 4 airlines.