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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 your goLITE in the morning 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 minutes. 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 afternoon can also help accelerate this shift. You should adjust your sleep schedule as described each
day. Upon arrival, wear sunglasses to avoid any sunlight before 10:00 a.m. When returning, use your
goLITE in the evening for a few nights and avoid any morning light (see Traveling West).
Traveling West
Use your goLITE in the evening 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 morn-
ing. When returning, avoid any bright afternoon and evening light and be sure to use your goLITE in the
morning for a few days (see Traveling East).
Suggested Usage for Y
our goLITE
