How to beat the dreaded jet lag: Infographic reveals how you can get your long-haul holiday off to the best start …
Posted by One Bag Traveler on Sunday, April 12, 2015
Light is the strongest stimulus for re-aligning a person’s sleep-wake schedule and careful control of exposure to and avoidance of bright lights can speed adjustment to a new time zone.
Management after travelling east
Traveling east causes more problems than traveling west, because the body clock has to be advanced, which is harder than delaying it, and the necessary exposure to light to realign the body clock does not tie in with the day/night cycle at the destination.
Traveling east by six to nine time zones causes the biggest problems, as it is desirable to avoid light in the mornings.
||Time to avoid light
||Time to seek light
Traveling by 10 hours or more is usually best managed by assuming it is a 14h westward transition and delaying the body clock. A customized jet lag program can be obtained from an online jet lag calculator. These programs consider the sleep pattern of the user, as well as the number of time zones crossed and direction of travel (east or west). The efficacy of these jet lag calculators has not been documented.
Management when travelling west
Travelling west causes fewer problems than travelling east, and it is usually sufficient to seek exposure to light during the day and avoid it at night.