Which flight should you take to get from here to there? The answer involves the following three factors: the potential for sleep deprivation involved in getting up earlier than normal to catch a morning flight, or staying up later than usual to take an evening flight; the desire to have phase-shifted your body clock to destination time as soon as possible after your arrival; and how many flights are available from which to choose.

Stated simply, the rule is to try to arrive sometime between eight o'clock in the morning and eight o'clock in the evening, preferably as close to eight o'clock in the morning as possible. Try never to arrive between midnight and five o'clock in the morning.

Evidence suggests that melatonin supplements can decrease jet-lag symptoms, particularly in people traveling eastward and/or crossing five or more time zones. Melatonin has been found to lessen the time it takes to fall asleep, reduce daytime tiredness, and boost alertness during the day.

The best results occur when melatonin supplements are started at the recommended time on destination time, and used for a few days. Your dose must be correctly timed to get the best result, which makes it very difficult to use without precise recommendations. Proper timing based on your specific flight plans is one of the key components of StopJetLag. As previously mentioned, melatonin supplements are optional.

We do not recommend the use of sleeping pills. The use of the high-carbohydrate suppers (which naturally produces melatonin) along with melatonin supplements has been found to work better for a rapid adjustment of your body clock to a new time zone at the end of the day.

Even if you are a moderate and habitual coffee drinker, it is better to regulate coffee intake as prescribed. The ideal times are listed in your StopJetLag Plan. The coffee on the next day will be more effective for shifting your body clock if you follow the recommended schedule.

Some travelers worry that ingesting caffeine in the late afternoon will affect their sleep pattern. The StopJetLag Plan does not require you to drink a caffeinated beverage beverage mid afternoon. That time happens to be the best chronobiologically since the activity does not shift your body clock either forward or backward. If you indicate that caffeine keeps you awake past your normal bedtime, your StopJetLag plan will take that information into account.

It depends on your flight schedule. Given the flight schedule and personal living profile, the recommendation to skip a meal only happens when it will be time for breakfast at your destination within a few hours. This will make it easier for your body to fully feel the effect of the high-protein breakfast on destination time.

If your plane were to be seriously delayed, let's say more than three hours, you should still try to follow the StopJetLag plan as closely as possible. Of course, do not take any melatonin supplements until you are on the plane and are sure not to miss your flight.

The addition or subtraction of days should not impact your StopJetLag plan unless your flight plans change. In that event, you would be well-served to order a StopJetLag plan that reflects your new itinerary.

If circumstances prevent you from following StopJetLag in its entirety, do as many of the recommended activities as possible. Although all of the symptoms of jet lag may not be mitigated, you will most likely feel much better than other travelers that have not engaged in activities that reset their body clock.