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Jet Lag: Travel, Light, and Sleep
It seems that light is the cure.
... as defined in Wikipedia:
Jet lag (aka "jetlag" or "jet-lag"), is a physiological condition which is a consequence of alterations to the circadian rhythm. Such alterations result from shift work, transmeridian travel, or altered day length. They are known as desynchronosis, dysrhythmia, dyschrony, jet lag, or jet syndrome. The condition is generally believed to be the result of disruption of the "light/dark" cycle that entrains the body's circadian rhythm. It can be exacerbated by environmental factors.
- The Independent Traveler Travel Resources: Sleeping on Planes
- How to Sleep on an Airplane
- Sunglasses put jet lag in shade
- British Airways - Club World experience
- British Airways - Jet Lag Advisor
Here is an example
... getting up at 6:00 am, sleeping well and traveling from Europe all the way to California; going back 9 hours.
Our recommendations
- Day 1
- Seek light between 10:00 am to 12(noon):30
- Avoid light between 12(noon):30 to 15:00 pm
- Day 2
- Seek light between 22:00 pm to 0:30 am
- Avoid light between 0:30 am to 3:00 am
Seeking light
The advisor has suggested the optimum time to expose yourself to light. Light is important because it is one of the primary cues that the body clock uses to maintain it’s link with the outside world.
When it comes to seeking light, any kind of light will do. Daylight is best, but if it’s not available, simply switching on a bedroom light is sufficient to help you minimise the effects of jet lag.
Avoiding light
Avoidance of light at certain times is also an important cue to the body clock to help you recover more swiftly from the effects of crossing time zones.
Avoiding light can be achieved by drawing the blinds or curtains in the room you are in, or wearing an eye mask. If there’s nothing else you can do, then simply wearing dark glasses will help.
Meals and exercise
In addition, adjusting your exercise and main meal times to your new time zone will help to synchronise your body clock sooner.
Just in case:
- Hack Your Brain with an iPod at Forever Geek
- Circadiana: Everything You Always Wanted To Know About Sleep (But Were Too Afraid To Ask)
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