Summary of “Want to minimize jet lag? Here’s what the doctors order.”

Caldwell explains that while our bodies are able to adjust to about one time zone change per day, jet lag sets in when we cross three or more of them, because it wreaks havoc on our circadian rhythms.
Work to align your sleep schedule with your destination: Because your body can naturally adjust to about only one time-zone change per day, you’ll want to manually adjust your schedule, and that means changing your bedtime to be better mesh with the destination to which you’re traveling.
To be ready to hit the ground running when she arrives, she starts adjusting her bedtime two to five days in advance to match the local time at her destination.
Caldwell creates a timetable so that, at a glance, he can see what time it is at home and at his destination and plan accordingly.
“Similarly, bright light exposure after waking up also will help advance our biological clock to suit the new time zone.” When traveling westward, he adds, the biological clock is ahead of the latest time zone.
It provides a brief plan to avoid jet lag, sharing the ideal time to get to sleep and the ideal time for light exposure.
“Taking a very small dose helps to recalibrate its release so that it is in sync with the time zone of your destination,” says Kern Singh, a spine surgeon in Chicago with Midwest Orthopaedics at Rush.
Turn your wine into water: Having a glass of wine or two on the plane may sound tempting, but it could negatively impact your sleep, which could worsen jet lag, says Quay Snyder, president and CEO of Aviation Medicine Advisory Service of Centennial, Colo., who advises pilots on staying in top condition while in the air.

The orginal article.