Introduction 🌙
Jet lag is a mismatch between your body clock and local time. The fix is precise timing of light, sleep, and meals.
Reset Principles 🔬
Light is the main lever
Use morning light to shift earlier (eastbound) and late‑day/early‑evening light to shift later (westbound), depending on destination.
Sleep timing
Anchor a consistent wake time at destination; build sleep pressure with daytime activity and avoid long late naps.
Meals & movement
Eat on local schedule as soon as possible; walk outdoors to combine light and activity.
Practical Playbooks 🧭
Before you fly
Shift sleep by 30–60 minutes for 2–3 days toward destination time; adjust light accordingly.
On the plane
Hydrate, set watch to destination time, and nap only briefly if it aligns with destination night.
After arrival
Get outdoor light in the first local morning; time short naps (10–20 minutes) if needed, not after mid‑afternoon.
Conclusion & Takeaway ✅
Right light at the right time speeds adjustment. Anchor wake, meals, and outdoor activity to local time quickly.
📝 Mini Action Plan
- Tonight:
- For an upcoming trip, shift bedtime by 30 minutes toward destination time.
- Pack an eye mask and consider earplugs for airplane sleep.
- This Week:
- On arrival, get outdoor morning light daily for 3 days.
- Eat on local schedule and keep naps short (10–20 minutes, not after mid‑afternoon).