Several products help shift the body clock to reduce jet lag.

Portable light boxes

light box

If you need to seek light when it is dark outside, a portable light box will help. Light boxes shine bright light that can shift the body clock. This is particularly important when shifting the body clock before departing.

Choose a light box that is very bright (10,000 or more lux); dimmer light is less effective at shifting the body clock. Jet Lag Rooster users usually purchase either the Lightphoria (~$70) or Philips (~$100) light boxes. Recommended is the pictured Lightphoria, which is easy to use and inexpensive. It shines adequate light to shift the body clock and is small and light enough to travel with. When not travelling, all of these light boxes can also be used to combat Seasonal Affective Disorder or to increase alertness.


blue-bocker sunglasses

If you need to see clearly (e.g., to drive) when you should be avoiding light, wear blue-blocker sunglasses. They block the blue light that has the strongest effect on the body clock.

Recommended are the pictured Uvex Bandit glasses which effectively block blue light and are inexpensive. Other sunglasses by Cocoon (with amber lenses) fit over prescription frames.

Dark sunglasses

dark sunglasses

If you cannot control light exposure when you have to avoid light, wear very dark sunglasses.



Melatonin is a naturally-occurring hormone that can help shift the body clock if taken at the right time. It is available over the counter in many countries such as Canada and the United States. The jet lag plan recommends 0.5 mg doses of melatonin for some trips.

Note that melatonin can increase drowsiness and should not be taken by pregnant or lactating women.

Sleep masks

sleep mask

To avoid light from a bright room while sleeping or resting, wear a sleep mask.