Jet lag is a work problem disguised as a travel story. If your income depends on judgment and communication, sleep debt becomes a business risk.

Shift before you fly when possible

Move your sleep window one to two hours per day toward the destination zone in the final days before departure. Perfect alignment is unnecessary; reducing the gap matters.

First 72 hours protocol

• Get morning light in the new local morning.
• Avoid stacking critical negotiations on day one.
• Use short naps (20–30 minutes) instead of long daytime sleep.
• Keep caffeine earlier than your local afternoon when you can.

Protect one recovery block

Block a recovery window on your calendar the way you would block a client workshop. If everything is marked urgent, sleep loses—and then quality loses.

Team communication

Tell collaborators you are in transition for a defined period. Ambiguous availability creates after-hours expectations. Clear windows create trust.