Jet lag: adaptation plan
adaptation days by shift and direction, when to sleep and when to seek/avoid light
Parameters
Plan
Adaptation takes
6 days
~1 zone/day eastbound
Local bedtime, first days ≈17:00
Light:seek morning, avoid evening
Pre-flight prep3 days before, shift sleep earlier
Eastbound is harder — the day is "shorter" and the body clock resets slower. In the plane, switch your watch to destination time and live by it. Melatonin 0.5–3 mg 30 min before local bedtime speeds adaptation (no driving after taking). Caffeine only before local noon.
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