Light boxes and Jet lag

Differing time zones are experienced painfully by travellers who sometimes find themselves «leaping over» several different time zones.

Their biological clock continues to operate in sync with the place of departure, and does not synchronise with the place of arrival.

For each time zone that the traveller crosses, at least a day, or a day and a half, is considered to be necessary to recover 100% of their abilities. So after a flight from New York to Paris, a week would be necessary.

The effects vary greatly from one individual to another. For example those who sleep somewhat little tend to adapt more easily than those who sleep a great deal.

The direction of movement, from west to east or east to west (i.e. adding to or subtracting from the time of day) also has an influence on one’s adaptive faculties: it is easier to adapt to a longer day than to a shorter one.

Some additional advice :

> In the aircraft, drink at least 2 L of water (avoid alcohol and coffee).
> Regulate yourself directly to the time of day at your destination (set your watch to the destination time zone and imagine already being there. Take care however not to miss any connecting flights).
> Adapt your behaviour to the new time zone.
>In order to remain awake longer, eat food that is rich in proteins (meat).Eating proteins (meat), rich in tyrosine, containing little sugar, will increase neurotransmitter activity (serotonin) and stimulate wakefulness.
>In order to fall asleep easily, eat a carbohydrate rich meal. Eating dairy products (rich in tryptophan) and products with sugar content (which increase the insulin count) facilitates tryptophan transport through the blood-brain barrier and stimulates melatonin production.
>Upon arrival, if alertness is required, engage in sporting activities.
>Take a hot bath 2 hours before going to sleep.

Light therapy can help you to adapt to new time zones in 1 to 2 days instead of 6 to 7 days.
Each trip should be analysed individually and in « ongoing » mode.