✈️ Time Transit

Your Jet Lag Management Schedule

London (BST) → New York (ET) | 2024-12-16

🌟 Stay on track with your adjustment schedule for the best results!

2024-12-13

2024-12-14

2024-12-15

2024-12-16

2024-12-17

2024-12-18

Pre-travel Preparation

2024-12-13

Wake up at 8:00 AM, but avoid bright light for first 2 hours
Start your day with gentle stretching
Drink water with breakfast
Take a short 20-minute nap if needed (before 3 PM)
Stay hydrated throughout the day
Have a light, early dinner
Light exercise in the evening
Get bright light exposure in the evening
Stay up 3 hour(s) later than usual (target: 10:30 PM)

2024-12-14

Wake up at 8:00 AM, but avoid bright light for first 2 hours
Start your day with gentle stretching
Drink water with breakfast
Take a short 20-minute nap if needed (before 3 PM)
Stay hydrated throughout the day
Have a light, early dinner
Light exercise in the evening
Get bright light exposure in the evening
Stay up 2 hour(s) later than usual (target: 10:30 PM)

2024-12-15

Wake up at 8:00 AM, but avoid bright light for first 2 hours
Start your day with gentle stretching
Drink water with breakfast
Take a short 20-minute nap if needed (before 3 PM)
Stay hydrated throughout the day
Have a light, early dinner
Light exercise in the evening
Get bright light exposure in the evening
Stay up 1 hour(s) later than usual (target: 10:30 PM)

During Flight

Post-arrival Adaptation

2024-12-17

Get sunlight exposure in the late afternoon
Eat a light dinner
Take a morning walk outside
Exercise in the late afternoon
Avoid naps after 3 PM
Try to stay awake until 10 PM local time (You might feel sleepy early!)
Stay well hydrated throughout the day
Eat meals at local meal times
Use melatonin supplement if needed (consult doctor first)

2024-12-18

Get sunlight exposure in the late afternoon
Eat a light dinner
Take a morning walk outside
Exercise in the late afternoon
Avoid naps after 3 PM
Try to stay awake until 10 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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