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Time Zones & Global TeamsUpdated: 2026-08-05
Jet Lag Prevention: Sleep Shift & Light Exposure Strategy
Minimize circadian rhythm disruption when traveling across 3+ time zones. Actionable light exposure and melatonin timing guide.
Understanding Circadian Rhythm Shift
Your body clock adjusts by roughly 1 to 1.5 hours per day. Crossing 9 time zones (like London to Tokyo) takes nearly a week for natural alignment without active management.
Light exposure in the local morning advances your circadian phase, while evening light delays it.
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