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The secret to beating the post-landing energy lull is a one-two punch of light therapy and hormones. To ease the time-zone transition, start by increasing your light exposure: for three days ahead of your trip, wake earlier by 30 minutes and turn on a bright light, which will help shift your circadian rhythm, according to a study in the journal Sleep Medicine. To make that adjustment even easier, try the app Entrain, which was created by mathematicians at the University of Michigan. Enter your destination, arrival time, and usual sleep and wake hours, and the app will create a customized light exposure schedule to prevent jet lag.
You can also pop five milligrams of melatonin before bed once you get to your destination. The supplement can be found in most U.S. pharmacies and will help you return to a regular sleep schedule.