Figure 6.

Sleep and light schedule to be used to advance circadian rhythms before eastward flight and thus reduce jet lag. The time axes show the 4 United States time zones and 1 European time zone. Day -7 shows a typical sleep schedule for someone living in the Pacific time zone, and the arrow and triangle show the typical time of the dim light melatonin onset (DLMO) and minimum temperature (Tmin) for that schedule. The Ls show the time for intermittent bright-light exposure (2–3 hours each morning). Wake time is advanced 1 hour per day. Fewer days of the advancing schedule are needed if the traveler starts out in a more-eastern time zone, or has an earlier sleep schedule, or wants to adopt a later sleep schedule in Europe. With this schedule, the traveler arrives in Europe already phase shifted to the new time zone. Even if only part of the schedule is done pre-flight, the time required for reentrainment after landing and the possibility of antidromic reentrainment will be reduced.