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Jet Lag Recovery & Sleep Schedule Calculator

Generate pre-flight sleep adjustment routines, light exposure schedules, and caffeine timing.

Est. Full Adaptation Time
EAST Flight
6 DaysTraveling east across 6 timezones
Sunlight ExposureSeek morning outdoor sunlight to advance body clock.
Caffeine CutoffAvoid caffeine at least 6 hours before destination bedtime.
Sleep AdjustmentShift sleep 30–60 mins daily for 3 days before flight.

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