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i believe the general rule of thumb is that it takes your body 1 day to adapt to each hour difference. i think this is about right because when i fly back and forth between europe and the US, i am usually messed up for around a week. the only time i have ever came close to getting my sleep on track within a few days was when i stayed up for a couple days and then went to sleep at a normal evening time and woke up in 8hrs rested.
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