“Budging the circadian clock” after leaping several time zones is hard—but Robert Rosenberg, DO, says it can be done.
Light exposure: When freshly landed somewhere to the east, don’t expose yourself to light until the afternoon. Why? “The brain is still back home; if you’re in Paris and you get up at 8 a.m. and expose yourself to bright light, it is still nighttime to your brain. You want to do everything you can to help your brain adjust to the new time, so expose yourself to sunlight at 4 p.m., when it’s 8 a.m. back home. Just wear sunglasses until then, and then take them off. It’s about easing yourself in.”