It's not the time zone, it's the flight
Bali is 2.5h ahead of India. Small. But the 2am Delhi departure and 10h flight hit harder than the time difference. Dehydration is the real issue.
Before flight
- Sleep enough the night before.
- Drink water — 1L in the 2h before boarding.
- Skip the airport cocktail.
During flight
- A glass of water every hour on the flight.
- Get up and walk every 2h.
- Eat on the destination's schedule — one meal only.
- Skip caffeine after mid-flight.
On arrival
- No nap longer than 45 minutes.
- Get sunlight in the first 2h of daytime.
- Eat at destination time — even if just a small meal.
Supplements (optional)
Melatonin 0.3–0.5mg 30 min before destination bedtime works well. Sleep Foundation has more.
Recovery window
- India → SE Asia (2–3h): 1 day.
- India → Japan (3.5h): 2 days.
- India → Australia (5.5h): 3 days.
- India → Europe: 3–4 days.
- India → US: 5–6 days.
Our itineraries in Bali and Thailand build a rest morning on Day 1. See our Bali package or contact us.
