Advice guide

Our advice guide provides you with all the information on Timeshifter’s recommendations, ensuring you know how to timeshift effectively.

 

See bright light

Prioritize exposure to as much bright light as possible, but avoid looking directly at bright lights to prevent eye damage. The best source is sunlight, so go outside without sunglasses if possible. Indoors, turn on all lights, especially those emitting blue-enriched cool white light, and set any electronic devices you're using to maximum brightness.

  • Sleep is helping the brain and body to “clean house” and get ready for the next day. Getting good sleep is also vital for maximizing your daytime performance and productivity. Finally, sleep also represents darkness to the brain and this scheduled light avoidance is also helping to shift your circadian rhythm more quickly.

  • Don’t worry! Following the rest of the plan will still help you with your jet lag. But try to stick to your bedtime the following days.

  • The duration and quality of sleep is controlled by two main processes - one is the circadian time at which you sleep (Process C), and the other is determined by how long you have been awake and current sleep debt (Process S).

    Sleeping at the wrong circadian time is what causes the poor sleep symptoms associated with jet lag. When you sleep at the “wrong” time, it takes longer to fall asleep, your sleep is shorter, and you don't get the same quality of sleep.

    By helping you reset your circadian rhythm more quickly, we are reducing the number of days with poor sleep and helping you recover and perform better as soon as possible. By starting to shift your sleep before you leave (the pre-adaptation option) this process speeds up even more.

See some light

Get any light exposure you can — it doesn’t need to be bright. More importantly, avoid dim light or darkness and please don’t wear sunglasses. Do not look directly into bright light as this can damage your eyes.

  • Light is the most powerful factor in resetting circadian rhythms and reducing jet lag. The effects of light vary by time of day, however, and it’s important to maximize light exposure to support the overall plan and make sure you’re not exposing yourself to darkness, which will derail the plan.

  • Light is the most important factor in resetting your circadian rhythm — the disruption of the light-dark cycle is in fact what causes jet lag in the first place. Light resets our circadian rhythm to 24 hours each and every day, and is detected by special photoreceptors in the eye.

    Light can shift the clock earlier (called an advance) or later (called a delay) depending on the timing of light. This relationship is described by a “phase response curve”. Generally speaking, light exposure in the evening or early night will delay the clock, and light in the late night or early morning will advance the clock. Timeshifter uses this property of light to time the light exposure advice and ensure that you adapt as quickly as possible to new time zones.

Avoid light

Minimize light exposure as much as possible. If you can’t avoid being exposed to sunlight (even on a cloudy day) or bright indoor light, wear dark sunglasses. Avoid using electronic devices.

Sleep

It's time to sleep. Ensure your bedroom is cool, quiet, and dark. Consider using a sleep mask and earplugs. Remember to turn your phone off and set an alarm to wake up.

Nap

It’s time for a nap. Make an effort to rest, even if just for a short time. Ensure your bedroom is cool, quiet, and dark. Consider using a sleep mask and earplugs. Remember to turn your phone off and set an alarm to wake up. [duration?]

Nap if you're tired

If you're not tired, there's no need to nap. However, if you are tired, even a short nap can be tremendously helpful. Ensure your bedroom is cool, quiet, and dark. Consider using a sleep mask and earplugs. Remember to turn your phone off and set an alarm to wake up.

Take melatonin

Take the recommended type and dose of melatonin. Consult your doctor before use.

Use caffeine

You will benefit from using caffeine "little and often." Consuming a cup of tea, coffee, or a caffeinated soda every other hour can help you stay awake. Exceeding this amount won't be more effective and may impair your ability to sleep later.

Avoid caffeine

Avoid caffeine. Many beverages and even chocolates contain some caffeine, so be sure to double-check their contents.

Eat normally

Try to consume most of your calories during this time, but ensure your meals remain balanced and healthy.

Eat lean and light

Try to avoid large meals, especially those high in fat or carbohydrates, and minimize the calories you consume.

Avoid eating

Try not to eat and avoid calorie-containing drinks.

Exercise normally

This is an ideal time for your most intensive workouts.

Exercise with low intensity

Stick to a lower-intensity workout that involves less cardiovascular strain and lighter muscle loads.

Avoid exercise

Avoid exercise. Your circadian system isn’t prepared for exercise, so it may not be as beneficial as at other times and could increase your risk of injury.

Peak fatigue

Take extra care if you engage in an activity that requires a high level of alertness or concentration.


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