Most life on earth is adapted to the daily light/dark cycle caused by the rotation of our planet. We have an internal, 24-hour circadian clock located in the hypothalamus part of our brain that helps us anticipate and adapt to the regular rhythm of the day. Jet lag is caused when the sleep/wake and light/dark cycle shift too quickly for our circadian clock to keep up.
The right light exposure at the right time can significantly accelerate your adaptation to a new time zone. Seeing light at the wrong time will make your jet lag worse.
Taking melatonin at the right time can help you shift faster and sleep better when you are transitioning between time zones by telling the brain to sleep at a different time than normal.
Caffeine is a powerful stimulant and can help you stay awake at times when you should see light, to help reset your clock more quickly. But be careful, using caffeine at the wrong time can have negative effects on your sleep quality.
Naps can be an additional tool to help maintain high levels of alertness and performance but they need to be scheduled at the right time to give you maximum recovery without affecting your scheduled night-time sleep.
Follow generic advice
Use sleep medication
Use stimulants
Trust airplane lighting
Travel business class
Stay at 5-star hotels
Schedule recovery days
"The problems caused by jet lag cannot be tackled using generic advice, which is oversimplistic and can often be counterproductive, making jet lag worse. Each traveler and trip is different and requires a personalized approach taking your sleep pattern, chronotype, flight plan, and a range of personal preferences into account."
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