Jetlag Compass · 倒时差罗盘

Departing from Arriving in Usual bedtime Usual wake time Prep days before flight

Offsets are standard time — if a city is on daylight saving, nudge results by ±1h.

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Full adjustment in about – days

Before you fly

Day-by-day, in destination local time

Shift sleep gradually and time your light. "Bright light" = outdoors or a bright lamp; "dim" = low, warm light and no screens.

Day	Sleep	Wake	☀ Get bright light	🌙 Keep it dim

Also helps

On the plane, switch your watch to destination time and sleep/wake by it.
Get outside in daylight at the destination — natural light is the strongest signal.
Caffeine only in your new morning; avoid alcohol and big meals near your new bedtime.
Stay hydrated; short walks beat long naps. Cap naps at ~20 min.

A note on melatonin

Some travelers use low-dose (0.5–1 mg) melatonin near the destination bedtime to nudge an advance. Timing and suitability vary by person — treat this as information, not a recommendation, and ask a healthcare professional, especially if you take medication or have a health condition.