Sunshine to meal times: How to beat jet lag

• Light exposure timing is critical: Use natural light strategically—seek bright light in the morning when travelling east and evening when travelling west—to reset circadian rhythms and minimise jet lag symptoms.
• Meal timing supports circadian adjustment: Scheduling meals according to destination time zones helps synchronise the body clock faster than light exposure alone, particularly for westbound travel.
• Practical interventions are evidence-based: Combining light exposure and meal timing adjustments provides a non-pharmacological approach that clinicians can recommend to patients, with effectiveness varying by direction and distance of travel.

With bags packed and boarding passes at the ready, what can you do to keep your body clock on track?

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