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Jet lag is not tiredness — it is your body clock demanding that the sun follow your old schedule. The good news: light is the master reset lever, and using it at the right times compresses jet lag from a week of fog to a couple of days. The bad news is that the right time depends on which direction you flew, which is exactly what this guide sorts out.
Jet lag is a body-clock problem with a light-based solution — strategic light exposure at the right times is the fastest known reset.
East is harder — your clock must advance, which the body resists; expect roughly a day of adjustment per time zone eastward.
Timed to the new local bedtime, small doses (0.5-3mg) help most travellers shift faster — take it at the new bedtime, not 'when tired'.
Adopt local time immediately — meals, sleep and light exposure on the new schedule from day one, with morning light eastbound and evening light westbound.
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