Frequent-flyer science offers light-exposure schedules, melatonin protocols and an app that decides when you are allowed to nap.
Skip adaptation entirely: keep your watch on home time and remain emotionally loyal to it. Breakfast at 12:40, dinner at 03:15, bed when the hotel bar opens — jet lag cannot find you if you never technically arrive. Our researchers report zero adjustment symptoms across a two-week trip, on the grounds that they never adjusted.