Use light therapy for shift work or jet lag

What to Do

Use a 10,000 lux light therapy box for 20-30 minutes at strategic times: before a night shift to delay your clock, or in the morning at your destination to advance it after eastward travel.

Why It Works

Timed bright light exposure is the most powerful tool for shifting the circadian clock. Light before your body's temperature minimum (typically 3-5 AM) delays the clock (useful for night shifts); light after it advances the clock (useful for jet lag or early wake goals). The effect is dose-dependent and direction-dependent.

Tips

• For jet lag: adapt to the destination time zone by seeking morning light at the local time and avoiding evening light for 2-3 days
• For shift work: bright light during the first half of a night shift plus blackout curtains for daytime sleep
• Recovery generally takes about 1 day per time zone crossed
• Combine with strategic low-dose melatonin for faster adjustment