✈️ Time Transit

2024-12-18

05:30: Wake up and get immediate bright light exposure for 30 minutes (outdoors if possible)
06:00: Eat breakfast with protein and complex carbs (eggs, oatmeal, whole grain toast)
06:30: Drink 500ml (2 cups) of water
07:00: Light exercise - 15-30 minute walk or stretching
10:00: Drink 500ml of water with a protein-rich snack
12:00: Lunch with lean protein and complex carbs, followed by a 10-minute walk
13:00: Last coffee of the day (if you drink coffee)
14:30: Drink 500ml of water with a light snack
16:00: Final 500ml of water with dinner - include complex carbs
18:00: Dim lights and avoid bright screens
20:00: Go to bed (gradually adjusting earlier to match destination time)

2024-12-19

2024-12-20

2024-12-21

2024-12-22

2024-12-23

Your Jet Lag Management Schedule