Light and sleep guide: east vs. west

Light is your body clock's main signal. Flying east, seek morning light and dim evenings to shift earlier; flying west or more than 8 hours east, seek late-afternoon light and avoid early morning light.

Your body adapts about 1 hour per day eastbound and 1.5 hours per day westbound. Time caffeine before early afternoon and eat meals on destination time. This is general wellness guidance, not medical advice.