But you already traveled. Try adjusting your sleep one hour in the proper direction each night. Set you alarm for shortly after sunrise each day, get up, force yourself up, and walk around the block. Seriously. The sunlight helps your internal clock. Once the sun is up, open curtains, even if you go back to sleep and take a nap. The sunlight still send signals to your brain that you should be awake. If you block out the sun, you’ll have more problems.

Lavender is a nice relaxing scent, you could put it in your bed room. Chamomile tea is also nice and relaxing. Turn off the TV and the computer by 8pm (earlier if you can) as its light helps stimulate your brain. Turn the ights down low in the house, light candles. Try to make a “bedtime routine” to force yourself to wind-down, and do the same things every night.

It can take about a week. About a week to adjust. They say an hour for every time zone. Remember, no caffeine after 12 noon (unless you’re falling asleep at work, and even then limit it). Sip your caffeine throughout the morning so it is more steady, rather than one big burst of caffeine followed by a crash later on. Go for a walk btwn 12 noon and 3pm to give yourself a natural pep in your step, without causing you to be too awake at night. Good luck!