✈️ Time Transit

Your Jet Lag Management Schedule

New York (ET) → Sydney (AEST) | 2024-12-17

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2024-12-14

2024-12-15

2024-12-16

2024-12-17

2024-12-18

2024-12-19

Pre-travel Preparation

2024-12-14

Wake up at 8:00 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: 10:30 PM)

2024-12-15

Wake up at 8:00 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: 10:30 PM)

2024-12-16

Wake up at 8:00 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: 10:30 PM)

During Flight

Post-arrival Adaptation

2024-12-18

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)

2024-12-19

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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