Advice guide
This advice guide offers you insights and Q&As about the recommendations you’ll find inside each Timeshifter app to help you learn how to timeshift more effectively.
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See bright light
Expose yourself to as much bright light as possible. Avoid wearing sunglasses. If indoors, turn on all available lights. If using electronic devices, set the brightness to maximum. Avoid looking directly into bright lights to protect your eyes.
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Your brain has a 24-hour circadian clock. When you cross time zones quickly, your circadian clock can’t keep up, causing jet lag. Since light is both a direct stimulant and your circadian clock's key time cue, the right timing of light exposure is critical for quickly adjusting your circadian clock to the new time zone and staying alert.
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If you miss light exposure when recommended, it shifts your circadian clock in the wrong direction, making jet lag worse. Try to follow the light recommendations as much as possible. Any light exposure is better than none.
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Light exposure acts is a direct stimulant and also entrains, or synchronizes, the 24-hour circadian clock in your brain with your environment. This central circadian clock then regulates other circadian clocks in your body, influencing key functions like sleep, alertness, mood, performance, hormone rhythms, immune function, reproduction, digestion, and metabolism.
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Your brain has a 24-hour circadian clock. When you work changing shifts, your circadian clock can’t keep up, causing a range of negative effects. Since light is both a direct stimulant and your circadian clock's key time cue, the right timing of light exposure is critical for reducing the negative effects of shift work and staying alert.Description text goes here
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If you miss light exposure when recommended, it shifts your circadian clock in the wrong direction, increasing the negative effects of shift work. Try to follow the light recommendations as much as possible. Any light exposure is better than none.
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Try to get exposed to light during your breaks if possible. Intermittent light exposure can work nearly as well as continuous exposure.
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Light exposure acts is a direct stimulant and also entrains, or synchronizes, the 24-hour circadian clock in your brain with your environment. This central circadian clock then regulates other circadian clocks in your body, influencing key functions like sleep, alertness, mood, performance, hormone rhythms, immune function, reproduction, digestion, and metabolism.
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Your brain has a 24-hour circadian clock that regulates your sleep-wake cycle. Since light is both a direct stimulant and your circadian clock's key time cue, the right timing of light exposure is critical for optimizing your performance during the day.
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If you miss light exposure when recommended, it will make you sleepy when you need to be alert and affect the circadian stability your circadian system craves, compromising your health and performance.
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Light exposure acts is a direct stimulant and also entrains, or synchronizes, the 24-hour circadian clock in your brain with your environment. This central circadian clock then regulates other circadian clocks in your body, influencing key functions like sleep, alertness, mood, performance, hormone rhythms, immune function, reproduction, digestion, and metabolism.
See some light
Expose yourself to light, even if it’s not very bright. Avoid dim lighting or darkness, and don’t wear sunglasses. Avoid looking directly at bright lights to protect your eyes.
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Your brain has a 24-hour circadian clock. When you cross time zones quickly, your circadian clock can’t keep up, causing jet lag. Since light is both a direct stimulant and your circadian clock's key time cue, the right timing of light exposure is critical for quickly adjusting your circadian clock to the new time zone and staying alert.
-
If you miss light exposure when recommended, it shifts your circadian clock in the wrong direction, making jet lag worse. Try to follow the light recommendations as much as possible. Any light exposure is better than none.
-
Light exposure acts is a direct stimulant and also entrains, or synchronizes, the 24-hour circadian clock in your brain with your environment. This central circadian clock then regulates other circadian clocks in your body, influencing key functions like sleep, alertness, mood, performance, hormone rhythms, immune function, reproduction, digestion, and metabolism.
-
Your brain has a 24-hour circadian clock. When you work changing shifts, your circadian clock can’t keep up, causing a range of negative effects. Since light is both a direct stimulant and your circadian clock's key time cue, the right timing of light exposure is critical for reducing the negative effects of shift work and staying alert.
-
If you miss light exposure when recommended, it shifts your circadian clock in the wrong direction, increasing the negative effects of shift work. Try to follow the light recommendations as much as possible. Any light exposure is better than none.
-
Try to get exposed to light during your breaks if possible. Intermittent light exposure can work nearly as well as continuous exposure.
-
Light exposure acts is a direct stimulant and also entrains, or synchronizes, the 24-hour circadian clock in your brain with your environment. This central circadian clock then regulates other circadian clocks in your body, influencing key functions like sleep, alertness, mood, performance, hormone rhythms, immune function, reproduction, digestion, and metabolism.
Avoid light
Minimize light exposure as much as possible. If you can’t avoid being exposed to sunlight or bright indoor lights, wear dark sunglasses. Avoid using electronic devices.
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Your brain has a 24-hour circadian clock. When you cross time zones quickly, your circadian clock can’t keep up, causing jet lag. Since light is your circadian clock's key time cue, the right timing of light avoidance is critical for quickly adjusting your circadian clock to the new time zone.
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Sunlight is the strongest source, so do your best to avoid natural light when prompted. Blue-enriched light from some indoor lighting and electronic screens can also interfere with your circadian clock. Wearing sunglasses helps reduce light exposure, especially if they are dark and wrap around the eyes.
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If you miss light avoidance when recommended, it will make you alert when you need to be sleepy and shifts your circadian clock in the wrong direction, making jet lag worse. Try to follow the light recommendations as much as possible.
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All visible light can affect the circadian rhythm so use sunglasses that are as dark as possible to block the most light. ‘Wrap-around’ styles will help reduce light exposure further. “Blue-blocking” glasses can also be used but these will likely not be as effective as sunglasses, especially at lower light levels.
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Your brain has a 24-hour circadian clock. When you work changing shifts, your circadian clock can’t keep up, causing a range of negative effects. Since light is your circadian clock's key time cue, the right timing of light avoidance is critical for reducing the negative effects of shift work.
-
Sunlight is the strongest source, so do your best to avoid natural light when prompted. Blue-enriched light from some indoor lighting and electronic screens can also interfere with your circadian clock. Wearing sunglasses helps reduce light exposure, especially if they are dark and wrap around the eyes.
-
If you miss light avoidance when recommended, it will make you alert when you need to be sleepy and shifts your circadian clock in the wrong direction, increasing the negative effects of shift work. Try to follow the light recommendations as much as possible.
-
All visible light can affect the circadian rhythm so use sunglasses that are as dark as possible to block the most light. ‘Wrap-around’ styles will help reduce light exposure further. “Blue-blocking” glasses can also be used but these will likely not be as effective as sunglasses, especially at lower light levels.
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Your brain has a 24-hour circadian clock that regulates your sleep-wake cycle. Since light is both a direct stimulant and your circadian clock's key time cue, the right timing of light avoidance is critical for optimizing your sleep quantity and quality.
-
Sunlight is the strongest source, so do your best to avoid natural light when prompted. Blue-enriched light from some indoor lighting and electronic screens can also interfere with your circadian clock. Wearing sunglasses helps reduce light exposure, especially if they are dark and wrap around the eyes.
-
If you miss light avoidance when recommended, it will make you alert when you need to be sleepy and affect the circadian stability your circadian system craves, compromising your health and performance.
-
All visible light can affect the circadian rhythm so use sunglasses that are as dark as possible to block the most light. ‘Wrap-around’ styles will help reduce light exposure further. “Blue-blocking” glasses can also be used but these will likely not be as effective as sunglasses, especially at lower light levels.
Sleep (or avoid light)
It’s time to sleep. Make sure your room is cool, quiet, and dark. A sleep mask and earplugs may help. Turn off your phone and set an alarm to wake up.
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Sleep allows your brain and body to rest and recover, boosting your daytime performance. When crossing time zones, sleep—or staying in darkness—helps your circadian clock adjust more quickly to the new time zone.
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No worries! Just try to return to the recommended sleep schedule in the coming days.
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Sleep duration and quality are influenced by two main processes: your circadian time (Process C), which dictates your sleep timing, and sleep pressure (Process S), which depends on how long you’ve been awake and any existing sleep debt.
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Sleep allows your brain and body to rest and recover, boosting your daytime performance. When working shifts, sleep—or staying in darkness—helps your circadian clock be better aligned with your work schedule and reduce the negative effects of shift work.
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No worries! Just try to return to the recommended sleep schedule in the coming days.
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Sleep duration and quality are influenced by two main processes: your circadian time (Process C), which dictates your sleep timing, and sleep pressure (Process S), which depends on how long you’ve been awake and any existing sleep debt.
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Sleep allows your brain and body to rest and recover, boosting your daytime performance.
-
No worries! Just try to return to the recommended sleep schedule in the coming days.
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Sleep duration and quality are influenced by two main processes: your circadian time (Process C), which dictates your sleep timing, and sleep pressure (Process S), which depends on how long you’ve been awake and any existing sleep debt.
Nap
It’s time to take a nap. Even a short rest can help. Keep your room cool, quiet, and dark. Consider a sleep mask and earplugs. Turn off your phone and set an alarm.
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Yes, we recommend a short nap before your flight to help you stay up later, as some trips may require you to adjust to a later schedule. While it might be challenging to fit a nap into your pre-departure routine, even a short rest before leaving can help.
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The plan will suggest the ideal nap length. If you can’t nap for the full duration, rest as long as you can—any sleep is better than none. Pre-flight naps can be up to an hour, while post-flight naps should be timed according to the plan.
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If the nap on the day of the flight is short, feel free to adjust the timing to fit your schedule. For longer naps, try to nap as close to the recommended time as possible, as it’s part of the overall plan. Any amount of rest will still be helpful.
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Skipping the nap won’t majorly affect your adaptation plan, but you may feel sleepier and find it harder to stay awake when advised. If needed, use caffeine as outlined in the plan (if caffeine advice is enabled) to help manage drowsiness.
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Naps reduce sleep pressure, helping you stay awake later and perform better. They also reduce light exposure, which can aid in shifting your circadian clock faster. If you have an early flight, pre-flight naps are a good way to get some rest, even if you miss a full night’s sleep.
Nap if you're tired
If you’re tired, a short nap can be helpful. If not, there’s no need to nap. Keep your room cool, quiet, and dark. Use a sleep mask and earplugs if needed. Turn off your phone and set an alarm.
Take melatonin
Take the recommended type and dose of melatonin. Always consult your doctor before using it.
Use caffeine
Use small amounts of caffeine regularly, like a cup of tea, coffee, or soda every couple of hours. Avoid large amounts, as too much can interfere with sleep later.
Avoid caffeine
Stay away from caffeine. Check labels on drinks and snacks, as even some chocolates contain caffeine.
Eat normally
Try to eat most of your calories during this time. Keep your meals balanced and nutritious.
Eat lean and light
Stick to smaller meals that are low in fat and carbohydrates. Minimize calorie intake.
Avoid eating
Try not to eat or drink anything with calories.
Exercise normally
This is a good time for high-intensity workouts.
Exercise with low intensity
Stick to low-intensity activities that don’t put too much strain on your body, such as stretching or walking.
Avoid exercise
Avoid exercise. Your body isn’t ready for physical activity, and exercising now may increase your risk of injury.
Peak fatigue
Be extra cautious when doing tasks that need focus or alertness, as you may be more tired than usual.
