A science-backed, step-by-step ebook that shows you exactly how to realign your sleep, energy, and performance within 72 hours after a red-eye. Get precise light, meal, movement, caffeine, and temperature timing for eastward and westward 6–9 hour shifts—plus pre-flight, in-flight, and Day 1–3 scripts, templates, and rescue protocols. Delivered as a clear, mobile-friendly PDF with printable checklists and timer planners so you can execute even when tired.