Lifestyle and home remedies

Sunlight

Use sunlight to reset your internal clock. It's the most powerful natural tool for regulating the sleep-wake cycle.

Morning light exposure can usually help you adjust to an earlier time zone (traveling eastward), while evening light helps you adapt to a later time zone (traveling westward). Plan ahead to determine the best times for light exposure based on your departure and destination points and overall sleep habits:

• Before your trip. You can start light therapy up to three days before travel to help you adjust to your new time zone before you arrive at your destination. If you're traveling east, try waking about one hour earlier than your usual wake time and get at least one hour of light exposure. Do this daily until you leave for your trip, waking one hour earlier each day. You should also adjust your bedtime to one hour earlier each night if possible. For westward travel, delay your wake and bedtimes.
• At your destination. If you've traveled eastward and crossed three to five time zones, try avoiding bright daylight first thing in the morning. Try to get several hours of bright light exposure in mid- to late morning. If you're crossing more time zones or traveling west, avoid bright light the morning of arrival, but seek sunshine in the early afternoon. During the day, dark glasses can help block out light when you need to avoid exposure. At night, draw the window blinds or drapes or use a sleep mask. For each day on your trip, gradually shift your light exposure earlier.

Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster.

Caffeine

Beverages with caffeine such as coffee, espresso and soft drinks may help offset daytime sleepiness. Choose caffeinated drinks wisely. Avoid caffeinated beverages after midday since caffeine consumed after that time may make it even more difficult to fall asleep or sleep well.