 on quick trips. But on longer ones, experts we talked to had this advice. First of all, if you can, start gradually adjusting your sleep and your wake times by an hour or two a day before your trip. That'll give you a head start on making the change once you're on the ground. Stay well rested, well hydrated, and not too well fed before you fly. That'll also help you adapt more quickly. Finally, once you're in your new spot, pay close attention to your exposure to light.