Recover

Eastbound · 8h in the air

Your body thinks it is earlier. Push the morning; protect the evening. Give it about 4 days.

• Light

  Get outdoor or window light this morning. Sunglasses stay in the bag until midday.

• Caffeine

  Last cup before 14:00 local. The delay is what wrecks night one.

• Move

  A wake session now. Short, upright, outside if the sidewalk exists.

• Sleep

  Target local bedtime even if you are not tired. Eye mask, cool room, no 'just one more episode.'