(Epistemic status: not particularly supported by science, works on my machine, your results may vary.)
I’ve been traveling across an 8-hour timezone boundary (for work). I rarely experience much jet lag anymore (if my flight lands in the morning, I can still get a productive day; if my flight lands at night I’ll fall asleep properly that night). So I wanted to share how I’ve achieved this and how you (maybe) can too.
Short version – use melatonin supplements and light tricks to force-adjust your sleep cycle, and withdraw from caffeine to make yourself sleepy.
Piotr Wozniak (otherwise known as “the SuperMemo guy”) and a few other people on the internet have a model of sleep which is based on a two-component model: a circadian (daily cycle) component and a homeostatic (building-up-pressure) component. Here’s where he describes it
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