How do you adjust body time clock?

To adjust your body’s internal clock, gradually shift your sleep schedule by 15-30 minutes earlier or later each day, depending on your goal. Expose yourself to natural light in the morning to signal wakefulness or dim lights in the evening to promote sleepiness. Avoid caffeine and electronic screens before bedtime, and establish a consistent bedtime routine to reinforce your new schedule. Additionally, consider using melatonin supplements temporarily, after consulting with a healthcare professional.