Jetlag Coach
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References

This page curates the key scientific resources that informed the development of Jetlag Coach: from foundational circadian rhythm research to practical jet lag studies and melatonin investigations. These works shaped the evidence base behind the app’s recommendations.

Circadian Rhythm Research

  1. Aschoff, J. (1971). Circadian rhythms of activity in tuberous sclerosing and normal subjects. In J. Aschoff (Ed.), Biochronometry (pp. 3–27). National Academy of Sciences.

  2. Czeisler, C. A., Allan, J. S., Strogatz, S. H., Ronda, J. M., Sánchez, R., Ríos, C. D., … & Kronauer, R. E. (1986). Bright light resets the human circadian pacemaker independent of the timing of the sleep-wake cycle. Science, 233(4764), 667–671.

  3. Czeisler, C. A., Duffy, J. F., Shanahan, T. L., Brown, E. N., Mitchell, J. F., Rimmer, D. W., … & Kronauer, R. E. (1999). Stability, precision, and near-24-hour period of the human circadian pacemaker. Science, 284(5423), 2177–2181.

  4. Dijk, D.-J., Duffy, J. F., & Czeisler, C. A. (1992). Circadian and sleep/wake dependent aspects of subjective alertness and cognitive performance. Journal of Sleep Research, 1(2), 112–117.

  5. Halberg, F. (1959). Physiologic 24-hour periodicity in human beings and mice, the lighting regimen and daily routine. Photoperiodism and Related Phenomena in Plants and Animals, 803–878.

  6. Mistlberger, R. E., & Skene, D. J. (2004). Social influences on mammalian circadian rhythms: animal and human studies. Biological Reviews, 79(3), 533–556.

  7. Sack, R. L., Lewy, A. J., Blood, M. L., Keith, L. D., & Nakagawa, H. (1992). Circadian rhythm abnormalities in totally blind people: incidence and clinical significance. Journal of Clinical Endocrinology & Metabolism, 75(1), 127–134.

  8. Schibler, U., Gotic, I., Saini, C., Gos, P., Curie, T., Emmenegger, Y., … & Franken, P. (2015). Clock-talk: interactions between central and peripheral circadian oscillators in mammals. Cold Spring Harbor Symposia on Quantitative Biology, 80, 223–232.

  9. Wever, R. A. (1980). Phase shifts of human circadian rhythms due to shifts of artificial Zeitgebers. Chronobiologia, 7(3), 303–327.

  10. Wever, R. A., Polásek, J., & Wildgruber, C. M. (1983). Bright light affects human circadian rhythms. Pflügers Archiv, 396(1), 85–87.

  11. Yamada, Y., & Forger, D. (2010). Multiscale complexity in the mammalian circadian clock. Journal of Theoretical Biology, 267(3), 390–396.

Light and Circadian Entrainment

  1. Boivin, D. B., Duffy, J. F., Kronauer, R. E., & Czeisler, C. A. (1996). Dose-response relationships for resetting of human circadian clock by light. Nature, 379(6565), 540–542.

  2. Brainard, G. C., Hanifin, J. P., Greeson, J. M., Byrne, B., Glickman, G., Gerner, E., & Rollag, M. D. (2001). Action spectrum for melatonin regulation in humans: evidence for a novel circadian photoreceptor. Journal of Neuroscience, 21(16), 6405–6412.

  3. Czeisler, C. A., Kronauer, R. E., Allan, J. S., Duffy, J. F., Jewett, M. E., Brown, E. N., & Ronda, J. M. (1989). Bright light induction of strong (type 0) resetting of the human circadian pacemaker. Science, 244(4910), 1328–1333.

  4. Khalsa, S. B. S., Jewett, M. E., Cajochen, C., & Czeisler, C. A. (2003). A phase response curve to single bright light pulses in human subjects. Journal of Physiology, 549(3), 945–952.

  5. Nelson, D. E., & Takahashi, J. S. (1991). Sensitivity and integration in a visual pathway for circadian entrainment in the hamster (Mesocricetus auratus). Journal of Physiology, 439(1), 115–145.

  6. Rimmer, D. W., Boivin, D. B., Shanahan, T. L., Kronauer, R. E., Duffy, J. F., & Czeisler, C. A. (2000). Dynamic resetting of the human circadian pacemaker by intermittent bright light. American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, 279(5), R1574–R1579.

  7. Thapan, K., Arendt, J., & Skene, D. J. (2001). An action spectrum for melatonin suppression: evidence for a novel non-rod, non-cone photoreceptor system in humans. Journal of Physiology, 535(1), 261–267.

  8. Warman, V. L., Dijk, D.-J., Warman, G. R., Arendt, J., & Skene, D. J. (2003). Phase advancing human circadian rhythms with short wavelength light. Neuroscience Letters, 342(1-2), 37–40.

  9. Wright, H. R., & Lack, L. C. (2001). Effect of light wavelength on suppression and phase delay of the melatonin rhythm. Chronobiology International, 18(5), 801–808.

Jet Lag Studies

  1. Aschoff, J., Hoffmann, K., Pohl, H., & Wever, R. (1975). Re-entrainment of circadian rhythms after phase-shifts of the Zeitgeber. Chronobiologia, 2(1), 23–78.

  2. Brown, T. P., Bhashyam, M., & Richardson, A. (2001). The possible effects on health, comfort and safety of aircraft cabin environments. Journal of the Royal Society for the Promotion of Health, 121(3), 177–184.

  3. Burgess, H. J., Crowley, S. J., Gazda, C. J., Fogg, L. F., & Eastman, C. I. (2003). Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light. Journal of Biological Rhythms, 18(4), 318–328.

  4. Burgess, H. J., Molina, T. A., & Eastman, C. I. (2011). Chronotype affects time of peak alertness during the day. Behavioral Sleep Medicine, 9(1), 34–42.

  5. Eastman, C. I., Gazda, C. J., Burgess, H. J., Crowley, S. J., & Fogg, L. F. (2005). Advancing circadian rhythms before eastward flight: a strategy to prevent or reduce jet lag. Sleep, 28(1), 33–44.

  6. Eastman, C. I., & Burgess, H. J. (2009). How to travel the world without jet lag. Sleep Medicine Clinics, 4(2), 241–255.

  7. Eastman, C. I., & Martin, S. K. (1999). How to use light and dark to produce circadian adaptation to night shift work. Annals of Medicine, 31(2), 87–98.

  8. Honma, K., Hashimoto, S., Nakao, M., & Honma, S. (1995). Period and phase adjustments of human circadian rhythms in the real world. Journal of Biological Rhythms, 10(4), 349–361.

  9. Mitchell, P. J., Hoese, E. K., Liu, L., Fogg, L. F., & Eastman, C. I. (1997). Conflicting bright light exposure during night shifts impedes circadian adaptation. Journal of Biological Rhythms, 12(1), 5–15.

  10. Monk, T. H., Reynolds, C. F., Buysse, D. J., DeGrazia, J. M., & Kupfer, D. J. (2000). The relationship between lifestyle regularity and subjective sleep quality. Chronobiology International, 17(3), 391–400.

  11. Revell, V. L., & Eastman, C. I. (2005). How to trick mother nature into letting you fly around or stay up all night. Journal of Biological Rhythms, 20(4), 353–365.

  12. Revell, V. L., Eastman, C. I., & Smith, M. R. (2012). Combination approaches to jet lag treatment and circadian adaptation. Chronobiology International, 29(7), 850–858.

  13. Roach, G. D., & Sargent, C. (2019). Interventions to minimize jet lag after westward and eastward flight. Frontiers in Physiology, 10, 927.

  14. Shanahan, T. L., Kronauer, R. E., Duffy, J. F., Williams, G. H., & Czeisler, C. A. (1999). Melatonin rhythm observed throughout a three-cycle bright-light stimulus designed to reset the human circadian pacemaker. Journal of Biological Rhythms, 14(4), 237–253.

  15. Takahashi, T., Sasaki, M., Itoh, H., Ozone, M., Yamadera, W., Hayashida, K., … & Obuchi, K. (1999). Re-entrainment of the circadian rhythm of plasma melatonin in an 8-hour advance simulation of eastward flight. Psychiatry and Clinical Neurosciences, 53(2), 257–260.

  16. Takahashi, T., Sasaki, M., Itoh, H., Ozone, M., Yamadera, W., Hayashida, K., … & Obuchi, K. (2001). Effect of 3 mg melatonin on jet lag syndrome in an 8-hour eastward flight. Psychiatry and Clinical Neurosciences, 54(3), 377–378.

  17. Waterhouse, J., Reilly, T., & Edwards, B. (2004). The stress of travel. Journal of Sports Sciences, 22(10), 946–966.

Melatonin Studies

  1. Burgess, H. J., Revell, V. L., & Eastman, C. I. (2005). A three pulse phase response curve to three milligrams of melatonin in humans. Journal of Physiology, 567(2), 695–702.

  2. Burgess, H. J., & Eastman, C. I. (2008). Human tau in an ultradian light-dark cycle. Journal of Biological Rhythms, 23(4), 374–379.

  3. Burgess, H. J., Revell, V. L., Molina, T. A., & Eastman, C. I. (2010). Human phase response curves to three days of daily melatonin: 0.5 mg versus 3.0 mg. Journal of Clinical Endocrinology & Metabolism, 95(7), 3325–3331.

  4. Burke, T. M., Markwald, R. R., Chinoy, E. D., Snider, J. A., Bessman, S. C., Jung, C. M., & Wright, K. P. (2013). Combination of light and melatonin time cues for phase advancing the human circadian clock. Sleep, 36(11), 1617–1624.

  5. Revell, V. L., Burgess, H. J., Gazda, C. J., Smith, M. R., Fogg, L. F., & Eastman, C. I. (2006). Advancing human circadian rhythms with afternoon melatonin and morning intermittent bright light. Journal of Clinical Endocrinology & Metabolism, 91(1), 54–59.

  6. Wirz-Justice, A. (2004). Chronobiology and mood disorders. Dialogues in Clinical Neuroscience, 6(3), 315–325.

  7. Wyatt, J. K., Dijk, D.-J., Ritz-De Cecco, A., Ronda, J. M., & Czeisler, C. A. (2006). Sleep-facilitating effect of exogenous melatonin in healthy young men and women is circadian-phase dependent. Sleep, 29(5), 609–618.

Sleep, Chronotype, and Exercise Research

  1. Baehr, E. K., Revelle, W., & Eastman, C. I. (2000). Individual differences in the phase and amplitude of the human circadian temperature rhythm: with an emphasis on morningness-eveningness. Journal of Sleep Research, 9(2), 117–127.

  2. Burgess, H. J., & Eastman, C. I. (2003). Short nights attenuate light-induced circadian phase advances in humans. Journal of Biological Rhythms, 18(6), 503–512.

  3. Horne, J. A., & Östberg, O. (1976). A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. International Journal of Chronobiology, 4(2), 97–110.

  4. Youngstedt, S. D., Elliott, J. A., & Kripke, D. F. (2019). Human circadian phase-response curves for exercise. Journal of Physiology, 597(8), 2253–2268.

Computational and Optimization Research

  1. Dean, D. A., Forger, D. B., & Klerman, E. B. (2009). Taking the lag out of jet lag through model-based schedule design. PLoS Computational Biology, 5(6), e1000418.

  2. Houpt, T. A., Boulos, Z., & Moore-Ede, M. C. (1996). MidnightSun: software for determining light exposure and phase-shifting schedules during global travel. Physiology & Behavior, 59(3), 561–568.

  3. Serkh, K., & Forger, D. B. (2014). Optimal schedules of light exposure for rapidly correcting circadian misalignment. PLoS Computational Biology, 10(4), e1003523.