Unleash the Power of Light
Harnessing the power of light can effectively regulate our internal clock and synchronize it with the external world. The specialized cells in our retina receive bright light signals, which then stimulate the part of the brain responsible for setting our body’s master schedule. To optimize this process during long trips, it is advisable to either seek out or avoid bright light at specific times. Dr. Olson suggests gradually adjusting the light and dark times of your current location towards that of your destination a few days prior to your trip. This can be achieved by using dark glasses, sunlight, or other light sources.
Determining the ideal timing for exposure to light during the initial days of your trip can be challenging. For instance, if you take an overnight flight from New York to London and arrive at 7 a.m., your brain may still perceive it as 2 a.m. Exposing yourself to bright light immediately could confuse your internal clock. In such cases, wearing dark glasses for a few hours and then going out in the sun closer to your usual waking time back home can help elongate your day in London.
When undertaking long trips to destinations like Asia where day and night are opposite, it is often easier to adjust your sleep cycle backward. According to Mickey Beyer-Clausen, the CEO of Timeshifter, you should consider thinking of the time difference as being behind instead of ahead. For instance, when flying nonstop from New York to Tokyo, which is 13 hours ahead, you can mentally consider it as 11 hours behind (discounting the international date line). Therefore, if you arrive in Japan at 2 p.m., which is 1 a.m. in New York, you should actively seek out bright light during the afternoon and evening in order to counterbalance your New York brain’s preparation for sleep. Additionally, if you go to bed and expose yourself to light later than usual for two nights before leaving New York, it can help you adapt your sleep pattern to Japanese time.
To aid in creating a personalized schedule based on factors like time zone differences and departure/arrival times, there are useful online tools available such as Jet Lag Rooster and Timeshifter.
Consider the Benefits of Melatonin
If you encounter difficulty in falling asleep earlier to adjust for traveling east, Dr. Kapur suggests taking a one-milligram dose of over-the-counter melatonin approximately four hours before bedtime, up to three days before your trip. Melatonin, which naturally increases as night approaches, signals our body to prepare for sleep. Dr. Olson notes that a smaller dose of melatonin is more effective in reducing jet lag, as studies indicate that larger doses are not necessarily more potent and may lead to side effects. Travelers should be aware that melatonin is classified as a dietary supplement and is therefore not regulated by the FDA (Food and Drug Administration).
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