When traveling east, avoid light exposure to prevent delaying your clock and shifting your biology back towards your origin time zone.

“So let's say you fly from New York at night. You reach Italy at eight o'clock in the morning. What is the time in your New York time although you- - Six hours back. - Six hours back. - It's 2:00 in the morning. - It's 2:00 a.m.. So when you land Italy, you want to avoid light like the plague.”

“So you could do it for every region. You could calculate how much they are advanced of you. You could know how much these light shifts happen per day, and you can calculate what you need to do, very simple math, to adjust either in direction of delaying if you're going from New York to California, you want to delay your clock or advancing if you're going from New York to Italy.”

“So, let's say you fly from New York at night. You reach Italy at 8:00 in the morning. What is the time in your New York time? You although you reach >> 6 hours back >> 6 hours. It's 2:00 a.m. >> So when you land Italy, you want to avoid light like the plague.”