Circadian rhythms, the body’s intrinsic time-keeping mechanisms, play a vital role in regulating sleep, metabolism, and overall health. Disruptions to these rhythms, especially from trans-meridian travel and shift work, can lead to conditions like jet lag, metabolic imbalances, and neuropsychiatric disorders. With the increase in long-haul travel and irregular work hours, effective strategies for managing circadian disruptions have become crucial. This systematic review explores various interventions aimed at realigning circadian rhythms to enhance adaptation to time zone shifts and improve health outcomes.

Following PRISMA 2020 guidelines, 23 high-quality studies were analyzed from databases such as PubMed, Google Scholar, PMC, and ScienceDirect. The review highlights the effectiveness of key interventions including melatonin supplementation, which reduces sleep onset latency and improves sleep quality when timed correctly. Personalized light exposure, especially morning bright light, helps shift the circadian phase, accelerating adjustment to new time zones.

Chrono-modulation, encompassing tailored sleep schedules and strategic adjustments in activity, further aids adaptation. Time-restricted eating aligns feeding times with the body’s internal clock, optimizing metabolic processes during travel. Exercise, when timed appropriately, can also support circadian realignment by promoting better sleep and alertness. Additionally, alternative therapies like electroacupuncture have shown promise in reducing the severity of jet lag symptoms.

This review emphasizes the need for a personalized, integrative approach, combining these interventions to enhance resilience against circadian misalignment. Such strategies not only alleviate immediate symptoms but also support long-term metabolic and mental health. Future research should focus on the sustainability of these approaches and their applicability across diverse populations, ultimately improving the well-being of frequent travelers and shift workers.