Below is an example of how one individual might reduce jet lag. See suggestions for your own trip on the prevent jet lag page.
Hi traveller,
Your flight has a time zone shift of 3 hours. There is a risk of jet lag.
Follow the suggestions below until you are sleeping well at night and alert during the day.
To reduce jet lag:
| Tue, 1 Jan 2013 | ||
|---|---|---|
| 9:00 AM | Depart, set watch 3 hours ahead (12:00 PM) | |
| 3:30 PM | Arrive | |
| Wed, 2 Jan 2013 | ||
| 3:00 AM–7:00 AM | Avoid light | |
| 7:00 AM–11:00 AM | Seek light | |
| Thu, 3 Jan 2013 | ||
| 2:00 AM–6:00 AM | Avoid light | |
| 6:00 AM–10:00 AM | Seek light | |
| Fri, 4 Jan 2013 | ||
| 1:00 AM–5:00 AM | Avoid light | |
| 5:00 AM–9:00 AM | Seek light |
Times after departure (after setting watch) are in arrival time zone (New York City, United States).
Guidelines:
- Seek light means try to get as much light as possible. Spend time outside in sunlight (even if cloudy) or near a bright window. If dark out, seek bright artificial light, preferably from a portable light box. Intermittent light works, but try to stay in light for as long as convenient.
- Avoid light means avoid as much light as convenient and safe. You will probably feel tired and will want to sleep around this time. If sleeping, turn off lights and close curtains, or wear a sleep mask (even a cheap one will work). If awake, wear dark sunglasses if not driving, or blue-blocker sunglasses if driving.
Tips to reduce travel fatigue:
- During the flight:
- Drink a lot of water (rather than tea, coffee, or alcohol)
- Eat fruit
- Upon arrival:
- Drink a lot of water (rather than tea, coffee, or alcohol)
- Take a shower
- Take a 20-minute nap if needed
See the prevent jet lag page for more options, and for suggestions for your own trip.