Sleep · Circadian
Jet Lag Protocol Worksheet
Light is the strongest lever
Jet lag responds to light, meals, and (sometimes) melatonin timed to the destination — not to willpower.
My trip
From / to / direction / duration
Rule of thumb
Eastward: earlier bedtime, morning light at destination. Westward: later bedtime, evening light. Melatonin (0.5–3 mg) timed to destination bedtime for 3–5 nights.
Landing day plan
- Set watch to destination time on boarding
- Sleep on the plane only in destination's sleep window
- Sunlight on eyes at destination morning
- No nap longer than 30 min day of arrival
- Meals on destination time
What worked / didn't for next time
Light is the strongest lever
Nothing resets circadian rhythm faster than getting your eyes into (or away from) light at the right time.