Jet lag adjustment planner

The plan follows the published rule of thumb: the body clock moves about 1 hour per day eastward and 1.5 hours per day westward, with a CDC-style pre-shift of one hour a day before you fly. Bright light after your estimated temperature minimum pushes the clock earlier, light before it pushes the clock later, so the two windows swap with the direction. This is general guidance from population averages, not a medical model: it does not know your chronotype, your caffeine, or your cabin light, and it is not advice about sleep disorders or medication.