✈️ Time Transit

Your Jet Lag Management Schedule

New York (ET) → Tokyo (JST) | 2024-12-28

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2024-12-25

2024-12-26

2024-12-27

2024-12-28

2024-12-29

2024-12-30

Pre-travel Preparation

2024-12-25

Wake up at 7:00 AM and get immediate bright light exposure for 30 minutes
Drink plenty of water to start your day
Exercise for 15-30 minutes
Take a short walk after lunch
Avoid caffeine after 2 PM
Drink water consistently throughout the day
Have a light dinner at least 2 hours before bedtime
Avoid screens 2 hours before bedtime
Go to bed 3 hour(s) earlier than usual (target: 9:30 PM)

2024-12-26

Wake up at 7:00 AM and get immediate bright light exposure for 30 minutes
Drink plenty of water to start your day
Exercise for 15-30 minutes
Take a short walk after lunch
Avoid caffeine after 2 PM
Drink water consistently throughout the day
Have a light dinner at least 2 hours before bedtime
Avoid screens 2 hours before bedtime
Go to bed 2 hour(s) earlier than usual (target: 9:30 PM)

2024-12-27

Wake up at 7:00 AM and get immediate bright light exposure for 30 minutes
Drink plenty of water to start your day
Exercise for 15-30 minutes
Take a short walk after lunch
Avoid caffeine after 2 PM
Drink water consistently throughout the day
Have a light dinner at least 2 hours before bedtime
Avoid screens 2 hours before bedtime
Go to bed 1 hour(s) earlier than usual (target: 9:30 PM)

During Flight

Post-arrival Adaptation

2024-12-29 Today

Get 30-45 minutes of morning sunlight immediately after waking
Take a 20-minute nap before 3 PM if needed
Eat protein-rich breakfast within 1 hour of waking
Light exercise in the morning
Avoid caffeine after 2 PM
Try to stay awake until at least 9 PM local time (Day 1 is hardest!)
Stay well hydrated throughout the day
Eat meals at local meal times
Use melatonin supplement if needed (consult doctor first)

2024-12-30

Get 30-45 minutes of morning sunlight immediately after waking
Take a 20-minute nap before 3 PM if needed
Eat protein-rich breakfast within 1 hour of waking
Light exercise in the morning
Avoid caffeine after 2 PM
Try to stay awake until at least 9 PM local time.
Stay well hydrated throughout the day
Eat meals at local meal times
Use melatonin supplement if needed (consult doctor first)

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