Combine Circadian Cues After Shift Changes

When your schedule is disrupted, cluster light exposure, temperature changes, exercise, food, and social interaction into a single 1–2 hour window (with about 1–2 hours of flexibility) for at least 2–3 days to help reset internal clocks. For example, get sunlight, jog without sunglasses, drink coffee, interact with other people, and eat a meal afterward.