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On January 27 2012 08:15 xiaoW wrote:is there a tl;dr version? im so tired right now ~.~ either way, from what i have skimmed thru it looks highly detailed, definately helpful to the pro's. how many times has it occured that pro's don't play well cus of jetlag  gj on the article!
The tl;dr version I use when traveling to & from China is the following:
1) Select a flight going West (to Asia across the pacific) that arrives so you'll be in your hotel at around midnight-ish (9pm arrival time is ok)
2) Stay awake THE ENTIRE FUCKING FLIGHT. Bring lots of electronics, watch the in-flight movies, etc. It's a long haul (10~13+ hour flight).
3) Go to sleep when you get there, wake up in the morning, go about your normal business (get outside into the sun, unless you're in Beijing where there is no sun HAHA GL)
4) Select a flight going East (to USA across the pacific) that arrives at like 8 am in the morning
5) Try REALLY HARD to get 8+ hours of sleep on the plane.
6) If success in #5, go about your normal day (get outside into the sun)
Works really well for me, I get basically 0 jet lag this way.
Also helps to not have a caffeine addiction.
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I'm from Australia and regularly go to conferences in Europe and America. So our flights are usually 20+ hours. Longest flight was 26 hours. What I do is get a flight that arrive at around 5 to 6pm local time. Drink as much crap alcohol as you can take without chundering on the plane and take a nap, watch a movie, read a book. Land, find your hotel and sleep. Wake up at 6am local time the next day.
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one of the best posts out there ^^
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Nice OP i installed flux to help me sleep. Everybody should have a read of this.
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Seems like I am out of the norm. Not that I am surprised. There is absolutely nothing regular in my rhytm - no matter if you talk hours awake, when i eat when i do not, when i goto sleep again, how much I sleep, and as such have never suffered from jet lag, and I have travelled to asia on several occations. Could it be that most humans are on this clock for the sole reason that they are forced to do so? And as such the experiment will just give the result of what people are trained to do on their backbone, so to speak. I say - make the experiment longer, and people would alter these rhythms completely, maybe because they aren't natural at all, but convienient.
I think I speak for all gamers, when saying time is both an illusion and relative in ones perception of time. And if your perception of time spent is less than what your clock says, then the only thing that matters is your perception. When it comes to be bored out of your mind - like on a plane, then your perception of time is much longer than what the clock says. People, like HuK or MC are on their way to get used to being in flight, and as such the time will not seem as long, as one experiencing it for the first time.
That people follow the clock is because they have to. I don't have to, and have not been forced to, since college 20 years ago. I am self-employed and not forced to work other than when I want to, and can do that at any given hour of the day, and I do.
I can have several 36 hours days, then 20, or just a 7 hour day - it is completely random. I can´t count on facts in 8 hours I have been awake 17 hours, and therefore will be sleepy. Or that I have prolonged it 10 hours more, I would sleep longer. I might, or might not.
If people lived on a planet with a 36 hour cycle, they would work towards that. I would not find anything out of the ordinary, and nothing would be altered.
Sometimes I eat several times during waking hours, other times, not at all. Sometimes I take several naps, and it's not regulated to restore balance in the daily scheme of things. What my main self-observation is, that my body wants to be up at night no matter how ludicris it may seem in the norm of how long I have slept or how long I have been awake, and will work towards it, and incredibly quickly; one waking day.
This is however a useful guide to find a normal rhytm in which i eat, sleep, game, and whatnot, through control on a 24.2 hour clock. And it is this control that is also used for coping with jet lag to normalize with the given timezone I should find myself in to be... normal.
I am well aware of that what I say, is completely useless to a vast majority of the worlds population, and as such I apologize.
Maybe I just don't understand the concept in its finer blueprint, and for that I am sorry, if so.
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Great post but I don't really get the hang of it. I will read it through another time to fully understand x)
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I HATE JET LEG IT SUCKS
User was warned for this post
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Nice post. Also read that fasting for 12 plus hours can reset your clock. The sleep issue is one a run into even outside of playing. Sometimes I'm laddering and wont' stop playing still 4am completely screwing up my clock!
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I got F.Lux months ago (Wolf tweeted it IIRC) and it has unquestionably improved my sleeping.
Being someone who doesn't travel, this is obviously of less relevance to my needs. However it still is a valuable explanation of how body clocks work, which is something relevant to every human being who doesn't follow the strictest of schedules and routines.
Awesome effort! A+
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It'd be nice if you could cite your sources for all of this information. I've tried to look up research on sleep before and it seemed to me like we don't understand it as well as you've conveyed in your guide. But maybe I'm wrong, thanks for the guide! I'd love to see the studies that back up your advice!
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I think the OP is wrong. When i go to Peru its 7 hours difference, and he wants me to stay on norwegian time (-1 per day) for a week? Cant be very efficient for the progamers either.
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ask koreans and huk
they are the champions
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On January 31 2012 18:08 Cambam wrote:
It'd be nice if you could cite your sources for all of this information. I've tried to look up research on sleep before and it seemed to me like we don't understand it as well as you've conveyed in your guide. But maybe I'm wrong, thanks for the guide! I'd love to see the studies that back up your advice!
There is indeed a large literature on sleep. Feel free to PM me if there's a specific area you're interested in, and I can direct you to some references.
On January 31 2012 20:47 exog wrote:
I think the OP is wrong. When i go to Peru its 7 hours difference, and he wants me to stay on norwegian time (-1 per day) for a week? Cant be very efficient for the progamers either.
Traveling from Norway to Peru is equivalent to traveling from Los Angeles to Seoul. In the guide, I recommend beginning the shift 2 days before you leave (June 8 in the example). You can achieve a shift of up to about 2 hours per day, which means you'll be almost on Peru time when you arrive.
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I will use this blog to great effect when I go to Korea and win the next Code S!
Fighting~
Edit: Though I should note that I am actually already on Korean time, except I live on the East Coast...
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I remember reading an article saying that the most important factor in resetting your circadian clock is timing of meals. A quick google search seems to support this. I can't find the original article, but here is a website describing the procedure:
http://www.antijetlagdiet.com/faqs.asp
Great OP though, very informative. Thanks for the read.
Edit: Ah, this was already mentioned, sorry.
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5 stars. It also helps if you're used to sleep way too late and therefore wake up too late, and want to get back to a better rythm. Huge thanks!
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On January 31 2012 04:06 Dracolich70 wrote:
Seems like I am out of the norm. Not that I am surprised. There is absolutely nothing regular in my rhytm - no matter if you talk hours awake, when i eat when i do not, when i goto sleep again, how much I sleep, and as such have never suffered from jet lag, and I have travelled to asia on several occations. Could it be that most humans are on this clock for the sole reason that they are forced to do so? And as such the experiment will just give the result of what people are trained to do on their backbone, so to speak. I say - make the experiment longer, and people would alter these rhythms completely, maybe because they aren't natural at all, but convienient.
I think I speak for all gamers, when saying time is both an illusion and relative in ones perception of time. And if your perception of time spent is less than what your clock says, then the only thing that matters is your perception. When it comes to be bored out of your mind - like on a plane, then your perception of time is much longer than what the clock says. People, like HuK or MC are on their way to get used to being in flight, and as such the time will not seem as long, as one experiencing it for the first time.
That people follow the clock is because they have to. I don't have to, and have not been forced to, since college 20 years ago. I am self-employed and not forced to work other than when I want to, and can do that at any given hour of the day, and I do.
I can have several 36 hours days, then 20, or just a 7 hour day - it is completely random. I can´t count on facts in 8 hours I have been awake 17 hours, and therefore will be sleepy. Or that I have prolonged it 10 hours more, I would sleep longer. I might, or might not.
If people lived on a planet with a 36 hour cycle, they would work towards that. I would not find anything out of the ordinary, and nothing would be altered.
Sometimes I eat several times during waking hours, other times, not at all. Sometimes I take several naps, and it's not regulated to restore balance in the daily scheme of things. What my main self-observation is, that my body wants to be up at night no matter how ludicris it may seem in the norm of how long I have slept or how long I have been awake, and will work towards it, and incredibly quickly; one waking day.
This is however a useful guide to find a normal rhytm in which i eat, sleep, game, and whatnot, through control on a 24.2 hour clock. And it is this control that is also used for coping with jet lag to normalize with the given timezone I should find myself in to be... normal.
I am well aware of that what I say, is completely useless to a vast majority of the worlds population, and as such I apologize.
Maybe I just don't understand the concept in its finer blueprint, and for that I am sorry, if so.
Circadian rhythms are not a societal choice. They are generated by biochemical oscillators at the level of the single cell. Explant any cell from your body, and it will continue oscillating with a period close to 24 h in its gene expression. Almost every form of life we have studied has some similar form of circadian oscillator, going all the way back to bacteria.
Humans, and other animals, have only a small window of tolerance around 24 h. For day lengths even a few hours away from this, it is impossible for the circadian system to adapt, and it begins free running at its own period. This in fact happens to submariners, who try to live on an 18-h day. Yet for some strange reason they persist with it...
That's not to say people can't make volitional changes to their sleep/wake cycles, by staying up late, or doing shift work. People can also develop coping strategies to better handle these scenarios. But ultimately, these choices are in opposition to the biological drive.
In terms of the lengths of experiments, human experiments have been run for months under these conditions, but not longer due to ethical constraints. However, in other mammals, many experiments have run the course of years, and yet the animals continue to produce extremely predictable circadian cycles in daily activity. We also know that our circadian clock is essentially identical on the genetic level to that of all other mammals.
Yours sounds an extremely rare and remarkable case, where you may have an extremely low amplitude or absent circadian rhythm. It actually sounds to me like you may have: http://en.wikipedia.org/wiki/Irregular_sleep-wake_rhythm
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Interesting tidbit:
If you throw humans in a box for a long period of time, they maintain 24 hour days for like 3 full weeks. Then it goes all apeshit without the sun to regulate.
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EPT
