Jet Lag

Prevention & Treatment 

Catching up with the Sun the Right Way

If you are a world traveller, Jet Lag is inevitable

but not its Symptoms!

ClockCoach will help you to enjoy the flight & beyond.

 

Treatment

STRATEGY

 

 

Use conservative Strategies

on your own or with ClockCoach, 

the No-shift, Pre-shift,

Slow-shift and Partial-shift,

or their combination.

 

 

For Fast-Shift or

Frequent Jet Lag

use ClockCoach service to

alleviate Jet Lag symptoms

and protect your Health from

Internal Misalignment.

Treatment

STRATEGY

 

 

Use conservative Strategies

on your own or with ClockCoach, 

the No-shift, Pre-shift, Slow-shift and Partial-shift,

or their combination.

 

 

 

For Fast-shift or Frequent Jet Lag,

use professional ClockCoach service to

alleviate Jet Lag symptoms

and protect your Health from

Internal Misalignment.

 

 

NO-SHIFT

 

If you are on a short trip and can keep your schedule on home-time, you might be able to avoid shifting your Clocks, preserving your Alignment.

 

However, many local time cues will inevitably affect you. In addition to keeping your daily schedule, use bedtime melatonin (0.1-0.2mg) and bright light upon awakening as circadian stabilizers.  

 

PRE-SHIFT

 

Start shifting your Clocks in advance, 1-4 days before the flight. ClockCoach guides you through a 1h per day pre-shift schedule.

 

A longer or poorly executed pre-shift is a high risk for Internal Misalignment. This is because numerous local time cues that you might not take into account will affect your specific circadian Rhythms.

 

SLOW-SHIFT

 

Slow realignment while at your destination is easier on your Clocks, if your personal and social schedules permit.

 

For example, follow a 1h per day shift, until your regular schedule aligns with the local time. ClockCoach will help you to shift all your activities and the light-dark cycle in unison.

 

PARTIAL-SHIFT

 

Limit the number of hours you shift based on the minimal requirements of your social schedule.

 

For example, shift only 3h, instead of 6h, after your flight from New York to Paris, if your work in Paris can start 3h later than at home.

 

ClockCoach offers a choice of partial-shift vs. complete shift on short trips, and makes it easy for you to follow through with it.

 

FAST-SHIFT

 

Though the most desirable, Fast-shift is a very high risk for Internal Misalignment, unless done professionally.

 

Use ClockCoach to shift your Clocks fast, using the safety net of Science and AI.

 

 

“Strategy without tactics is the slowest route to victory.
Tactics without strategy is the noise before defeat.” 
Sun Tzu, 500 BC

 

 

TACTICS

 

 

Together, the tools listed below can help to prevent or

alleviate Jet Lag symptoms,

as part of the Strategies described above.

 

However, they will do so only if used the right way.

Incorrect timing or dose shifts the Clocks in the wrong direction.

 

FOOD

 

 

  • Do not synchronize your meals with the local time right away. Though might seem like a good idea, this is the shortest path to Internal Misalignment and metabolic problems later on. 

 

  • Food should be nutritious but relatively light. Choose eggs over bacon, backed food over fried, fish over meat.

 

  • A "healthy diet" with local flavors, less processed food, more whole grain, lean meat, green and orange fruits and fresh vegetables will help you to realign well. 

 

 

  • Eliminate or reduce snacks. Enjoy that seductive ice cream at the end of your meal, not between meals. 

 

  • ClockCoach does not recommend prolonged fasting. However, if you are not hungry or missed a meal indicated in the daily schedule, wait for the next meal time. 

 

FLUIDS

 

  • Drink water and non-sugary juices any time, except try avoiding those within 2h of bedtime.

 

  • Consider sugary juices or soda being part of a meal. Their high caloric load will impact your metabolic Rhythms.

 

  • Drink coffee or tea as per your regular home habits, without overdoing. Do not drink those within 5h of recommended bedtime.

 

LIGHT

  

  • The timing of light exposure and its intensity are critical. Follow the ClockCoach schedule closely.

 

  • Avoid relying on a generic "East or West, do-it-in-the-morning or do-it-in-the-evening" advice regarding Light exposure. In a simple case of 2-3 time zones crossed it would work. However, a lot depends on the time difference, your chronotype and much more. For example, a correct advice for a 6-h time shift would differ from the one for a 10-h shift. For two New Yorkers who wake up at 6 am vs. 9 am, a correct Light advice after they both fly to Paris would differ significantly. Since light can powerfully shift you in both directions, depending on the time it is used, rely on professional guidance!

 

  • Bright Light intensity. You get much more light from the Sun, even on a cloudy day. Natural environment is the best. If not available, a brightly lit room or a special light-therapy device would suffice. Treat any bright light exposure as you would treat the Sun - do not look directly at the light source. This can damage your retina.

 

  • When ClockCoach instructs to use "regular light", there is no need to avoid bright light, unless an hour before bedtime. 

 

  • Blue light is more specific to circadian entrainment. Yet, bright white light will work well.

 

DARKNESS

 

  • Timely exposure to Darkness is almost as critical for realignment as exposure to bright Light. Apart from helping with sleep and "lack of light" being a major time cue, Darkness allows for Melatonin production during your Clock's night. Read more here...

 

  • If Dark environment is not available on time, use sleep mask or dark sunglasses. 

 

SLEEP

 

  • Sleep deprivation that many of us are guilty of is a bad idea at home, but especially while traveling. This is because of the travel fatigue taking its toll, and good sleep being the best remedy for it. 

 

  • Following recommended sleep schedule is at the core of any correct Jet Lag advice.

 

  • Naps, up to 40min, in the middle of your active period can help. Generally, avoid napping close to wakeup time or bedtime. ClockCoach provides specific "nap window" for each day of your trip, depending on the flight direction and other factors.

 

  • Though it might be difficult to fall asleep on the plane, try all you can to help yourself. The best travel pillows, sleep masks, earplugs, noise-cancellation headphones, socks rather than shoes, comfortable cloths made of natural fabrics, etc.

 

  • The use of sleeping pills for Jet Lag is generally discouraged for a number of reasons. To name a few, their effects on the Clocks are poorly characterized. Hence, they may impede circadian realignment, if taken at certain times.  A combination of potential effects of sleep medications on respiration and reduced oxygen levels on the plane can work against you. Also, adding post-medication grogginess to travel fatigue is a bad cocktail.

 

  • Use of melatonin at bedtime helps falling asleep, in addition to its circadian effect. See more on this below and HERE.

 

  • Use of some time-tested traditional remedies, like valerian root, 30 min before bedtime can help. Try it a few times while at home, since responses even to common remedies can differ significantly. Always start with a low dose.

 

  • Be careful not to use something "just heard of". Your body and mind have enough stress from the travel itself and do not need unknown substances to make it worse.

 

  • Relaxation, yoga and some of the Cognitive Behavioral Therapy (CBTi) techniques are highly encouraged. 

 

  • A generic advice, for home and travel: sleep comes faster to a relaxed body and mind. The last thing that would help you falling asleep is worrying about not falling asleep.

 

EXERCISE

 

  • A well-timed exercise can help realigning your Clocks, while poorly timed exercise makes it worse. Follow the ClockCoach schedule closely!

 

  • The more muscles are involved, the more signal of body unity is created, facilitating Alignment. Go for walking, swimming, running, playing field games, tennis, etc. 

 

  • Do not exhaust yourself with exercise. Stop it while still feeling you could do more. Take into account that your body is under inherent stress while accomplishing the time shift.

 

MELATONIN

 

  • Take melatonin as per ClockCoach advice. Read HERE. 

 

  • A few critical issues worth reiterating. If you took melatonin, stay in darkness, use sleep mask or dark sunglasses. Do not operate machinery, including your car, within 3h of taking melatonin, even if you took the low doses recommended by ClockCoach (0.1-0.3mg).

 

RELAXATION

 

  • During any travel, but especially one associated with Jet Lag, your organism is under considerable stress. Stress in itself can induce Internal Misalignment. Anything you can do to help your body and mind to reduce stress would help, even if that approach works only for you.

 

  • A relaxing breathing exercise would help any time, especially while outside, with fresh air in your lungs. While done on the plane, it would increase your oxygen levels. There is ~20% less oxygen there than on the ground. Make sure not to breath fast, to avoid hyperventilation.

 

  • Walking barefoot, whether on the grass, beach sand or clean floor, is always a good idea. Our soles have numerous nerve connections to different parts of our body and internal organs. Stimulating those in a natural and pleasant way by walking barefoot, or even in thin socks, may bring some additional sense of unity to your entire organism. 

 

  • Take a warm shower or bath with aromatic salts. A relaxed swim in the sea, ocean or swimming pool works great. Avoid too hot or too cold water. Again, your organism is under stress, needs pampering, not pushing the limits of your cardiovascular, endocrine or immune system.