Jet Lag Light Plan
Use destination-timed light, darkness, and optional melatonin planning to shift faster across time zones.
Dosage & Timing
Evidence Strength
4/5 — StrongEvidence supports timed melatonin and light management, but timing should be matched to travel direction.
Overview
Use destination-timed light, darkness, and optional melatonin planning to shift faster across time zones.
How To Do It
Step 1
Set devices to destination time once travel starts.
Step 2
Seek bright light when it is morning at the destination.
Step 3
Avoid bright light when it is night at the destination.
Step 4
Discuss melatonin with a clinician if you use medications or have medical conditions.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Melatonin for the prevention and treatment of jet lag↗
Timed melatonin reduced jet-lag symptoms when aligned with destination bedtime.
Primary Literature
Interactions & Warnings
Contraindications
- ⚠Pregnancy
- ⚠Epilepsy
- ⚠Anticoagulant use
- ⚠Sedative medication use
Interactions
- •Works with morning sunlight and blue light reduction protocols
Measurable Outcomes
Related Protocols
Morning Sunlight Exposure
View bright light within 60 minutes of waking to set your circadian clock. This triggers a cortisol pulse and starts a timer for melatonin release 14-16 hours later.
Blue Light Reduction
Dim lights and avoid screens 2-3 hours before bed to protect melatonin production. Use warm/amber lighting and blue-light blocking glasses if screen use is unavoidable.
Tart Cherry Juice for Sleep
Tart cherry juice is a natural source of melatonin and tryptophan-sparing compounds. Clinical trials show it increases sleep time by ~84 minutes in adults with insomnia.
Sleep Temperature Optimization
Keep your bedroom at 65-68°F and take a warm shower 1-2 hours before bed. Core temperature drop is a key trigger for sleep onset and deep sleep.