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Use light, exercise, and meal timing around your temperature minimum to shift your body clock toward the destination’s time zone.

1. Light, exercise, and meals: Doing these in the hours after your temperature minimum tends to advance your clock; doing them before it tends to delay your clock. 1
2. Prepare before travel: Start shifting your schedule a couple of days ahead. For example, before traveling from California to Europe, wake earlier and get bright light—along with exercise or a meal if appropriate—around the time that helps advance your clock. 2
3. After arrival: Follow the local meal schedule, and time light exposure based on your body’s current temperature-minimum timing rather than simply getting light at local sunrise. 3 4
4. Expected pace: These cues may shift your clock by about 1–3 hours per day. 5