Jet lag shift planner

Eastward (advance your clock)

• You need to move earlier by about 6 h. Circadian adaptation is often ~30–60 min per day with strong light timing — expect roughly 8–12 days for most of the shift if you use light aggressively.
• Pre-travel (3 days): wake 60 min earlier each day when possible. Get bright outdoor or high-lux light within 30–60 min of that earlier wake. Dim evenings 2–3 h before your shifted (earlier) bedtime; avoid late intense screens.
• First 2–3 days at destination: prioritize outdoor light in the destination morning (near your target wake), even if you feel tired. Avoid bright overhead and cool-toned screens late in destination evening.
• Late afternoon destination naps ≤20 min if needed; avoid long naps that push bedtime later.
• Melatonin timing for eastward travel is individual — discuss with a clinician if you use it; light is the first-line lever.