| Eastward travel | Westward travel |
Before travel | - Move bedtime and wake time 30 minutes earlier per day starting 3 days prior to departure.
- To facilitate this shift, avoid light (including electronics) in the evening and seek bright light the first 2 to 3 hours after awakening.
| - Move bedtime and wake time 30 minutes later per day starting 3 days prior to departure.
- To facilitate this shift, seek light in the evening and avoid bright light the first few hours after awakening.
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During travel | - Set watch to destination time.
| - Set watch to destination time.
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- Avoid early morning (destination time) bright light. Use sunglasses on the plane if cabin lights are on and keep window shades down.
- Get lots of late morning and early afternoon (destination time) bright light.
| - Get lots of late afternoon and evening (destination time) bright light.
- Avoid bright light (including electronics) during destination nighttime. Use sunglasses on the plane if cabin lights are on.
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- Attempt sleep during destination nighttime.
- If you cannot sleep during this period, avoid light (especially during the second half of the night) with dark sunglasses.
| - Try to stay up to desired destination bedtime.
- Attempt sleep during destination nighttime.
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- Avoid sedative/hypnotic medications in flight.
| - Avoid sedative/hypnotic medications in flight.
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On arrival | - Avoid early morning bright light.
- Get lots of late morning and early afternoon (destination time) bright light.
| - Get lots of late afternoon and evening bright light.
- Avoid bright light during destination nighttime.
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- Take melatonin at desired destination bedtime.
- Falling asleep may be difficult the first few days.
| - Melatonin is not helpful.
- Try to stay up to desired destination bedtime. Avoid evening nodding off.
- Staying asleep may be difficult the first few days; avoid electronics during awakenings.
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- Short naps (less than 45 minutes) and caffeine may help with alertness.
| - Short naps (less than 45 minutes) and caffeine may help with alertness.
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