The Science of Circadian Reset
Arriving in Delhi on a 4 AM flight when your body thinks it's 6 PM back home creates a significant biological mismatch. Jet lag occurs when your internal clock (circadian rhythm) is out of sync with your new time zone. The key to rapid adaptation lies in strategic light exposure, hydration timing, and activity scheduling during your first day.
Strategic Light Exposure
Light is the most powerful circadian cue. Seek morning sunlight (7-10 AM) to signal "wake time" to your brain. Avoid bright light in the evening to allow melatonin production for sleep.
Hydration Protocol
Dehydration exacerbates jet lag. Drink 500ml water upon waking, continue sipping throughout the day, but reduce intake 2 hours before bedtime to minimize nighttime disruptions.
Your First Day Timeline
Follow this science-based schedule to gently transition to Indian Standard Time (IST) without crashing.
Upon clearing immigration, wear sunglasses if it's still dark. During your ride to the city, try to stay awake but don't force it if exhausted.
If at your hotel, request early access or drop luggage. Find outdoor space for 30 minutes of natural morning light. Drink your first 500ml of water.
Choose a protein-rich breakfast (eggs, yogurt) over heavy carbs. Take a leisurely walk around the hotel neighborhood or in a nearby park.
Have a light lunch. Consider a 20-minute power nap if absolutely needed, but set an alarm. Naps longer than 30 minutes can hinder nighttime sleep.
Engage in light activity: hotel pool, stretching, or exploring a nearby market. The movement increases alertness without overtiring you.
Dim lights, avoid screens, have a light dinner. Consider a warm shower to lower body temperature, signaling sleep readiness.
Aim to be in bed by 10 PM local time. Even if you don't sleep immediately, the rest will help reset your rhythm. Avoid checking the time repeatedly.