How can you stay alert during long days of meetings after a red-eye flight?

1 Plan ahead

Before your trip, try to adjust your sleep and wake cycle to the destination time zone. You can use apps or websites that calculate the best times to shift your bedtime and exposure to light. Also, pack some essentials that can help you sleep better on the plane, such as earplugs, eye mask, neck pillow, and melatonin supplements. Finally, schedule your meetings wisely and avoid booking them too early or too late in the day.

2 Hydrate and nourish

During and after your flight, drink plenty of water and avoid alcohol, caffeine, and sugary drinks. These can dehydrate you and disrupt your circadian rhythm. Also, eat light and healthy meals that can provide you with enough nutrients and energy. Avoid spicy, fatty, or processed foods that can upset your stomach or cause indigestion. You can also bring some snacks, such as nuts, fruits, or granola bars, to keep you satisfied between meals.

3 Move and stretch

Sitting for long hours on the plane and in the meeting room can make you feel stiff, sore, and sleepy. To combat this, try to move and stretch your body as much as possible. You can walk around the cabin, do some simple exercises in your seat, or use the airport facilities to work out. During your meetings, take breaks to stand up, walk, or do some yoga poses. This can improve your blood circulation, oxygen flow, and alertness.

4 Breathe and relax

Traveling and working across time zones can be stressful and overwhelming. To cope with this, practice some breathing and relaxation techniques that can calm your mind and body. You can use apps or videos that guide you through meditation, mindfulness, or progressive muscle relaxation. You can also listen to soothing music, read a book, or watch a comedy show. These can help you lower your cortisol levels, reduce anxiety, and improve your mood.

5 Connect and socialize

Another way to stay alert and engaged during long days of meetings is to connect and socialize with your colleagues, clients, or partners. You can use this opportunity to build rapport, exchange ideas, or learn from each other. You can also share your experiences, challenges, or tips on how to deal with jet lag and stress. This can help you feel more supported, motivated, and inspired.

6 Rest and recover

Finally, don't forget to rest and recover after your meetings. You may be tempted to work more, explore the city, or attend social events, but you need to prioritize your sleep and health. Try to get at least seven hours of quality sleep every night and follow a consistent routine. You can also nap during the day if you feel tired or drowsy. However, limit your naps to 20 minutes and avoid napping too close to your bedtime.