Seek light between 19:30 pm to 22:00 pm
Avoid light between 22:00 pm to 0:30 am
Seek light between 23:30 pm to 2:00 am
Avoid light between 2:00 am to 4:30 am
The advisor has suggested the optimum time to expose yourself to light. Light is important because it is one of the primary cues that the body clock uses to maintain it’s link with the outside world.
When it comes to seeking light, any kind of light will do. Daylight is best, but if it’s not available, simply switching on a bedroom light is sufficient to help you minimise the effects of jet lag.