The Cure For Jet Lag - Sample Chapter

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CHAPTER SIX

Eastbound, Westbound and Complex Flight Plans Found in The Cure for Jet Lag

Planes fly east. Planes fly west. Some trips are nonstop and direct, while other flights zigzag, touching down several times along the way. You might be staying overnight at an interim stop and then flying out again the next day or several days later to yet another destination in a new time zone, eastbound or westbound..

Making or missing flight connections, biding your time during layovers, adjusting and readjusting flight itineraries as forces beyond your control result in canceled flights, delays or rerouting, make it important to have a variety of customized 3-Step Systems on hand from which to choose in The Cure for Jet Lag.

The 3-Step Systems are separated into three distinct chapters: Chapter Seven for eastbound flight plans in which you gain time (set your watch ahead), Chapter Eight for westbound flight plans in which you lose time (set your watch back), and Chapter Nine in which you may be setting your watch ahead several times during the trip, setting your watch back several times during the trip, or setting your watch ahead one day and back the next on more complicated flight plans.

During all the flights listed below, as you cross increasing numbers of time zones the 3-Step System begins to change the timing of the zeitgebers food, black coffee or plain tea, social cures, periods of light and dark, exercise. That’s why there are multiple plans from which to choose.

Chapter Seven: Eastbound Flights

Eastbound                                                   1-2 Time Zones Crossed
Eastbound                                                   3-4 Time Zones Crossed
Eastbound                                                   5-6 Time Zones Crossed
Eastbound                                                   7-8 Time Zones Crossed
Eastbound                                                   9-10 Time Zones Crossed
Eastbound                                                   11-12 Time Zones Crossed

Chapter Eight: Westbound Flights

Westbound                                      1-2 Time Zones Crossed
Westbound                                      3-4 Time Zones Crossed
Westbound                                      5-6 Time Zones Crossed
Westbound                                      7-8 Time Zones Crossed
Westbound                                      9-10 Time Zones Crossed
Westbound                                      11-12 Time Zones Crossed

Chapter Nine: Complex Flights

Multi-Destination Flights: Same Direction—Short Stay
Multi-Destination Flights: Same Direction—Relatively Brief Stay
Multi-Destination Flights: East to West and West to East—Short Stay
Multi-Destination Flights: East to West and West to East—Varying Lengths of Stay
Multi-Destination Flights: Any Direction—Long Length of Stay

Sample 3-Step Plan for Westbound Phase Delay 7 or 8 Time Zones

WESTBOUND PHASE DELAY 7 or 8 TIME ZONES

map

Westbound: Seven- to Eight-Hour Time Zone Change

A seven- to eight-hour time westerly zone change, like a seven- to eight-hour time easterly zone change, produces major body clock shifts in sleep and wake patterns. In order to assume destination time patterns immediately upon arrival, you should try to nap shortly after breakfast on the day of the time zone change because this time represents inactive periods at your destination also. Be aware that you are facing a very long day, seven or eight hours longer than your normal day. If you do not follow The Cure for Jet Lag and, instead, allow yourself to fall asleep at your usual time, you will suffer the consequences of severe jet lag. The Cure for Jet Lag will make it possible (and perhaps even painless) for you to assume your destination schedule immediately. Follow the simple steps outlined below. Also, don’t forget to refer to the Composition of Foods table in Chapter Twelve and the list of Major Influences on Body Clocks in Chapter Four.

FEAST = Generous servings
FAST - Limited portions

STEP #1	THREE days before the flight	Eat a hearty HIGH-PROTEIN breakfast and a hearty HIGH-PROTEIN lunch. Follow with a hearty HIGH-CARBOHYDRATE dinner. STOP consuming beverages, foods, or drugs containing methylated xanthines (coffee, tea, cocoa, chocolate, diet aids, etc.) during the early morning or late evening. Feel free to consume methylated xanthines between three o’clock and four-thirty in the afternoon only.
	TWO days before the flight	Eat a low-calorie HIGH-PROTEIN breakfast and a low-calorie HIGH-PROTEIN lunch Follow with a low-calorie HIGH-CARBOHYDRATE dinner. Because this is a FAST day, keep the meals low in calories; a daily total of 800 calories is ideal. Do NOT eat any snacks after dinner.
	ONE day before the flight	Eat a hearty HIGH-PROTEIN breakfast and a hearty HIGH-PROTEIN lunch Follow with a hearty HIGH-CARBOHYDRATE dinner. Light snacks after dinner are permissible.

STEP #2

Morning
of
the flight

Sleep as late as possible.
Immediately upon rising (but no later than eleven o’clock in the morning) on the day of the flight drink TWO TO THREE CUPS of black coffee or strong, plain tea.
Do NOT consume any additional methylated xanthines today.
Eat a very “late” low-calorie HIGH-PROTEIN breakfast. This is your final meal based on your old schedule. A total of 250 calories is ideal. (Once you have your first breakfast, you will be switching to the FEAST aspect of the System in anticipation of breakfast, lunch, and dinner on destination time.)
Do NOT eat again until mealtime at your destination, which, because of the time zone change, means you will be eating another breakfast in just a few hours.
Shortly after your late breakfast, rest, if possible, until your next meal, which is breakfast, destination time.
Drink water to compensate for the dehydration that is common on flights.
Limit alcoholic beverages to no more than one drink (better yet, don't drink at all).
RESET YOUR WRISTWATCH TO DESTINATION TIME.

STEP #3

Breakfast
destination
time

A half-hour before breakfast, destination time, activate your body and your brain (see Chapter Eleven, Mental and Physical Exercise Program).
Eat a hearty, HIGH-PROTEIN breakfast and a hearty HIGH-PROTEIN lunch on destination time.
Follow with a hearty HIGH-CARBOHYDRATE dinner.
Light snacks after dinner are permissible.
Do NOT consume any methylated xanthines today.
Since midnight “old time” is four o'clock in the afternoon destination time, prepare for a very long day. Keep active. Do NOT nap. Try to rest or sleep on destination time only.

Optional: For optimum energy, consider continuing the regimen of high protein breakfasts and lunches, and high carbohydrate dinners for the duration of your trip—until it is time to begin The Cure for Jet Lag’s return-flight instructions. Also, keep in mind that your body clock is now set for destination time. From now on, if you drink caffeinated coffee or tea (except between three o’clock and four-thirty in the afternoon), you WILL feel the effects of sleepiness in the morning and sleeplessness at night.