Philips HF3330 User Manual page 13

EnglisH
13
strategies to combat jet lag is to shift your body clock a day or two
before you leave.
Travelling east: When you travel east , start using the goLITE BLU energy
light in the morning two to three days before you leave. The number of
time zones you travel corresponds to the hours your body clock has
to shift. If you are only travelling a few time zones, one day's preparation is
sufficient. Add a day of light therapy for each additional 2 time zones. For
example, for a trip from the US to Europe, use the following schedule:
On the first day, wake up an hour early and use the goLITE BLU energy
light for 30–45 minutes. On the next day or days, you should wake up a
couple of hours earlier and repeat this process. You should advance your
bedtime accordingly. Once you arrive at your destination, avoid light
before 10 a.m. local time (wear sunglasses) and use the goLITE BLU
energy light in the midmorning to fully adjust to the local time. When
returning, use your goLITE BLU energy light in the late evening for a
couple of nights before the return flight. On the last night of the trip, try
to stay up and use your goLITE BLU energy light as late as reasonably
possible past midnight. On the day of the flight, avoid any bright light until
after 2:00 p.m. (see below under 'Travelling west')
Travelling west: Since most people's body clocks adjust more easily to
later time zones, you should not have to use the goLITE BLU energy light
when you travel 3 time zones or less. You should only need to use your
goLITE BLU energy light for one day before travelling 4 time zones, and
add an additional preparation day for each 3 time zones. You should not
have to use the goLITE BLU energy light for more than 3 days, even on
the longer westbound trips. For example, when travelling from London to
Los Angeles, use your goLITE BLU energy light for 30–40 minutes in the
late evening (and again a couple of hours later, if you can) each night,
starting 2-3 days before you leave. Use the goLITE BLU energy light 2-3
hours later each successive night. When you arrive at your destination, try
to stay awake until bedtime and avoid bright evening light (wear
sunglasses) for the first few days. Before you travel home, avoid any bright
afternoon and evening light and use your goLITE BLU energy light in the
morning for a few days (see above under 'Travelling east').
For more instructions on how to avoid jet lag, visit www.philips.com/
golite.
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