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you are used to wake up in the morning. Take 7:30 hours away from this time and then add the number of hours equal to the number of time frames you have crossed. From this time result and during 5 hours you must avoid light at all costs. After this, and during 3 hours, you should seek for bright light. This would apply for the first day. In case the time difference is equal or more than 5 hours, during the second day you should follow the same timetable but subtracting 3 hours to the schedule for day 1.

- more than 6 hours time difference:

Write down the time that you are used to wake up in the morning. Take 5:30 hours away from this time and then add the number of hours equal to the number of time frames you have crossed in the trip. From this time result and during 3 hours you should avoid light at all. After that, and during 4 hours, you should look for bright light. Again, this applies for the first day. During the second day you should do the same but adding 3 hours to the established timetable for day 1.

As you may see, it is not really difficult, but the real question is: how can I get bright light at 3:00 am? Good one. The answer is: you can't really, but there are some machines you can place in your head like a cap and they act providing you with this "daylight" you need to overcome jet lag. Possibly a bit uncomfortable to sleep but I am sure almost everybody is able to sleep with a cap, so it should work!

After all, following the rules and applying common sense will be the key to success. And do not forget that this instructions can help you to minimize the jet lag effects, but you still will probably suffer from it. Have a happy flight!

Learn more about this author, Daniel Alonso.
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