Jet Lag Plan

Move bedtime ~1 h/night east, ~1.5 h/night west. Slow beats sudden.

Flying east = sleep earlier (advance). Flying west = sleep later (delay).

East: bright light after waking. West: bright light in the evening. Avoid light at the wrong time.

Hydrate. Limit alcohol and caffeine in the air. Move around the cabin.

Switch to local time instantly — meals, sunlight and sleep on the new schedule.

Keep naps under 30 min so you can still sleep at local night.

0.5–3 mg can nudge your clock. Ask a doctor before using it.