How to Beat Jet Lag – Infographic

April 13, 2015 - Comment

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 Management 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

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

Management

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 zones Time to avoid light Time to seek light
East 6h 0300–0900 1100–1700
East 7h 0400–1000 1200–1800
East 8h 0500–1100 1300–1900
East 9h 0600–1200 1400–2000

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.

 

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