Arrival Anchor: A Wearable‑Driven Nap & Light Protocol to Collapse Jet Lag Fast

Crossing multiple time zones destroys predictable sleep architecture and scatters cognitive bandwidth. This episode delivers a compact, data-first protocol—the "Arrival Anchor"—that combines a targeted arrival nap, strategic bright‑light exposure, and a short evening sleep‑compression routine, all guided by real‑time wearable metrics (HRV, sleep latency, deep‑sleep %) and a 48‑hour tracking window. You'll get a clear, stepwise plan to preserve executive throughput during the first two days in a new time zone without long sleepless nights or high‑dose pharmacology. I explain the physiological levers (process S sleep pressure, circadian phase markers, and sympathetic vs parasympathetic balance), the exact timing rules for the nap and light pulses, and the minimal tech stack to run it reliably on the road. Practical, feasible, and measurable—this is how high‑earning nomads keep deliverables intact through every hop.