Try to time your meals with local mealtimes too. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are. Set your watch or phone to the new time before you leave. If you've traveled west by more than eight time zones, avoid sunlight a few hours before dark for the first few days to adjust to the local time. Then allow as much sunlight as possible in the late afternoon for the first few days in your new location. So if you've traveled more than eight time zones to the east, wear sunglasses and avoid bright light in the morning. It also might mistake evening light for early-morning light. Your body might mistake early-morning light for evening dusk. The one exception is if you've traveled across more than eight time zones. After traveling east, expose yourself to morning light to adapt to an earlier time zone. After traveling west, expose yourself to light in the evening to help you adjust to a later than usual time zone. Light exposure is a prime influence on your body's circadian rhythms. If possible, eat meals closer to the time you'll be eating them during your trip. If you're flying west, go to bed one hour later for several nights before you fly. If you're traveling east, try going to bed one hour earlier each night for a few days before your trip.
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