How to Adjust Your Body to a New Time Zone

Jet lag isn't just tiredness — it's your entire circadian system out of sync. The fastest way to reset is through light exposure. On arrival, get bright sunlight during the local morning hours — this is the single strongest signal to your body clock. Eat meals at local times even if you're not hungry. Avoid naps longer than 20 minutes. If you flew east, seek morning light and avoid evening light; if you flew west, do the opposite. Melatonin taken at the new bedtime can help for the first two or three nights. Most people adjust at a rate of about one time zone per day.