Travelers Can Cut Jet Lag by 1.5 Hours a Day With Timed Light Exposure

3 articles · Updated · Livescience.com · May 30

Jet lag stems from a mismatch between the body clock and a new time zone, with eastbound trips often harder because the human circadian rhythm runs slightly longer than 24 hours.
Light timing is the main tool to reduce symptoms: exposure after the body's pre-wake crossover point shifts the clock earlier, while light before it can delay adjustment and prolong jet lag.
Experts say travelers can also limit disruption by staying hydrated, avoiding alcohol, using caffeine sparingly, syncing quickly to local mealtimes and discussing melatonin with a clinician.
About 1.5 hours per day is the average limit for shifting the body clock earlier before departure, making full adjustment to a 10-hour time change impractical for most people but partial pre-trip shifts still useful.
Even mild circadian disruption carries risks, with sleep specialists linking jet lag to dangerous driving fatigue, mood episodes and broader neurological concerns.

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