Adjusting to a new time zone while studying abroad requires gradual adaptation. Start shifting your sleep schedule 1-2 weeks before departure, moving bedtime closer to the destination’s time zone by 15-30 minutes daily. Upon arrival, expose yourself to natural daylight to reset your internal clock.
Maintain a consistent sleep routine, avoid naps, and stay hydrated. Use apps like World Time Buddy to schedule activities aligned with local time. Prioritize light meals and limit caffeine before bedtime. Engage in light exercise to reduce jet lag effects. Give yourself 3-5 days to fully adapt before intensive academic commitments.
