How do I reset my body clock after a long flight?

After crossing time zones, the body often feels out of rhythm. Water, morning light and gentle movement are simple ways to help it adjust.

Quick practical steps

• Drink water regularly from the moment you arrive.
• Get natural light in the morning for 15–30 minutes if possible.
• Take a short walk outside during daylight.
• Keep evening light dim and avoid long screen time before bed.

Why this can help

Light is one of the strongest signals for the body clock. Combined with hydration and movement, it supports a smoother adjustment.

What to keep in mind

• This is a simple daily practice, not a medical treatment.
• Even cloudy daylight is better than staying indoors all day.
• Be patient – full adjustment can take a few days.

Frequently asked questions

What if I arrive at night?

Sleep when you can, then start with light and water the next morning.

Does coffee help or hinder?

A little is fine for most people, but water remains more important for adjustment.

How many days does it usually take?

Often 2–4 days, depending on the number of time zones crossed.