Shift a bedtime to a destination time zone gradually.
Each night the bedtime edges closer to the destination's clock by a fixed number of hours until it matches. Shifting sleep gradually instead of in one jump reduces the fog of jet lag during the first trip days.
Sleep Schedule for Travel
Days = time zones / shift per night; target bedtime = home + shift (mod 24)
Days = time zones / shift per night; target bedtime = home + shift (mod 24) Each night the bedtime edges closer to the destination's clock by a fixed number of hours until it matches.
Shifting sleep gradually instead of in one jump reduces the fog of jet lag during the first trip days.
This calculator takes 3 inputs: Bedtime hour, Time zone shift, Shift per night. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.