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After the first day, you should use the goLITE each morning as needed for approximately 15–30 minutes.
For more detailed information about using your goLITE to help adapt to shift work schedules, visit
www.ApolloHealth.com.
Jet Lag
Rapidly traveling across several time zones creates disharmony between your internal body clock and the new
external time. This not only causes problems with sleeping, but influences mood and energy as well. Because
specialized light is effective for shifting circadian rhythms, your goLITE can quickly adjust your rhythm to the
new time zone. The best strategy for combating jet lag is to shift your body clock a day or two before leaving.
Traveling East
Use morning light two to three days before leaving. The number of time zones traveled corresponds to
the hours needed to shift. On the first day, wake up an hour early and use the goLITE for 30–45 min-
utes. This will shift your body clock up to three time zones. The next day(s) you need to awaken a couple
of hours earlier and repeat this process. Taking time-released melatonin in the early evening or late after-
noon can also help accelerate this shift. You should adjust your sleep schedules each day. Upon arrival,
wear sunglasses to avoid any sunlight before 10:00 a.m. When returning, use bright evening light for a
few nights and avoid any morning light.
Traveling West
Use evening bright light for 30–40 minutes a few days before leaving, and use the goLITE a couple of hours
later each successive day. Each day you use the goLITE, you shift your internal time up to three hours, and
you can increase this shift up to six hours per day by taking melatonin in the morning. When returning
home, avoid any bright afternoon and evening light while receiving bright morning light for a few days.
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