How to quickly and effectively reduce the time difference when immigrating to Europe?

How can I reasonably adjust the time difference (1) to local time without falling asleep?

If you arrive in broad daylight, you won't have to fall asleep after checking in at the hotel. If physical conditions permit, you can go outdoors to bask in the sun, which can help adjust the biological clock. Try to share a bed with the locals on the day of arrival, which is conducive to integrating into the local normal work and rest as soon as possible. If you go to the west, you should feel the rising sun in the morning and try to avoid touching the sunset at dusk, which will help your biological clock to go back slowly. On the contrary, if you go east, don't think that the sun is rising in Ran Ran. Take a look at the sunset.

(2) Pay attention to the study atmosphere at night and read a book.

Buy some bottled water and snacks and put them in the hotel room. If you are hungry and thirsty at night, you can have stock in case you need it. If you can't sleep at night, you can read a book. Forget the TV. The more I look at the spiritual essence, the less I want to sleep this night.

(3) to ensure a fixed sleep time.

Sleep at least 4 hours at night at the destination, then improve little by little, and slowly force yourself to work and rest with the people around you.

(4) Find the lost sleep quality

Take a nap while you still have a chance to make up for the lost sleep time caused by jet lag.

What does the biological clock rely on to regulate the economy? The "digital clock" in the human brain controls all kinds of hormones needed by the human body, one of which is called melatonin. Melatonin makes us more and more sleepy at night, so it is a growth hormone that warns us "it's time to sleep". It will reduce the time of falling asleep, improve the quality of sleep, significantly reduce the number of sleep interruptions, reduce shallow sleep links, increase deep sleep links, and lower the threshold of waking up the next morning.

It has a strong effect on adjusting the time difference. It is worth mentioning that melatonin can also help regulate our body temperature after falling asleep. Ingredients containing melatonin: banana apples, red grapes, rice, grains, thyme, edible olive oil, red wine and wine.