A study of 173 Olympic teams found that athletes who hadn't fully recovered from circadian rhythm disruption were more likely to drop from a gold medal to a silver.

Traveling eastbound is generally worse for the body than westbound because it is physiologically harder to force yourself to go to sleep earlier than it is to stay up later.

A study on a professional soccer team showed a protocol of timed melatonin, light exposure, and exercise reduced the adaptation period for a 12-hour time shift to just over two days.

Cryotherapy can temporarily eliminate the feeling of jet lag for about three hours, making you feel spry and alert before the haze returns.

During extreme jet lag, 60-minute naps can be game-changing for rejuvenation, providing a significant amount of deep sleep when the body is craving it.

After ten days of international travel and sleep deprivation, willpower can be annihilated, leading to primal, animalistic cravings for junk food.

Taking a short (3-4 day) international trip once a month puts you in the same high-risk health category for diseases like diabetes and cardiovascular disease as a shift worker.

Beyond melatonin, pharmacological interventions for jet lag include Modafinil and newer, non-habit-forming drugs that activate melatonin receptors or block orexin receptors.

A reasonable rule of thumb for your health is to limit trips crossing more than three time zones to a maximum of one per quarter.