Figure 5.

Use of light exposure/avoidance and ingestion of exogenous melatonin to facilitate adaptation to eastward time zone shifts of 3, 6, 9, and 12 h. In all panels, “t” represents transmeridian travel; “Arr” represents arrival in the new time zone; gray boxes represent sleep; white boxes represent wake; yellow boxes represent light exposure during wake; black boxes represent light avoidance during wake; red circles with an “M” represent ingestion of a 3.0 mg dose of exogenous melatonin; inverted triangles represent the daily minimum of core body temperature (CBTmin). Partial adaptation is achieved when CBTmin in the new time zone occurs within the scheduled sleep period, and complete adaptation is achieved when CBTmin in the new time zone occurs at the same time as the pre-travel CBTmin. On days when the ideal time of melatonin ingestion occurs during a scheduled sleep period, it should occur at that time if awake, otherwise it should be missed. This figure was inspired by similar figures presented by Eastman and Burgess (2009) and Revell and Eastman (2012). (A) Time zone shift of 3 h east. (B) Time zone shift of 6 h east. (C) Time zone shift of 9 h east. (D) Time zone shift of 12 h east.