Upon arriving at our destination, how can we adapt to our new time zone?

You need to tell your body clock what time it is, and sunlight is the most effective way of doing this. If you maximise daylight, that sends the right message to your body. Align with your new time zone by getting exposure to light during the day, avoiding light after sunset, eating only at mealtimes, and holding off on sleeping until bedtime. If you arrive early in the day, schedule an afternoon nap between 2-6pm to get you through the day – but make sure to keep the length of your nap between 90 and 120 minutes so you can still sleep at night.

Another napping option which may be more suitable for subsequent days is the “nappuccino”, which combines caffeine and sleep to provide a benefit greater than power napping or coffee alone. Simply tuck yourself into bed before drinking a coffee and setting an alarm to ensure you don’t sleep for longer than 30 minutes. You should awaken after approximately 20 minutes as the caffeine kicks in and, along with sleep, causes increased alertness.

Avoid strenuous exercise in the hours before bedtime, as it releases adrenaline which interferes with sleep. Gentle exercise like taking a walk, stretching or practising yoga can help prepare your body for sleep.