Jet Lag Planner

Time zone difference · usual sleep schedule → day-by-day bedtime/wake-up adjustments before and after travel + light exposure guide

Time zone difference (h, east = positive)

Pre-departure adjustment days

Usual bedtime (hour)

Usual wake time (hour)

Total adaptation days

D-2

Bed 22:00 · Wake 06:00 — Morning light · avoid evening light

D-1

Bed 21:00 · Wake 05:00 — Morning light · avoid evening light

D-Day

Bed 20:00 · Wake 04:00 — Morning light · avoid evening light

Bed 19:00 · Wake 03:00 — Morning light · avoid evening light

Bed 18:00 · Wake 02:00 — Morning light · avoid evening light

Bed 17:00 · Wake 01:00 — Morning light · avoid evening light

Bed 16:00 · Wake 00:00 — Morning light · avoid evening light

Bed 15:00 · Wake 23:00 — Morning light · avoid evening light

Bed 14:00 · Wake 22:00 — Morning light · avoid evening light

General guide only — not medical advice. Consult a physician for health concerns.