New York→London

Departing Jul 13, 2026, 9:00 AM · Flight VS 4044

Time diff
+5.0h
Strategy
Advance ⏪
Adapt in
5d

🔔 Reminders & export

Get nudged at each light, sleep, caffeine and melatonin window — or take the plan with you.

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Day -3 · Pre-departure

2026-07-10 · times in New York local time

Pre-departure: start easing earlier — bed & wake a touch earlier, bright morning light.

24-Hour Timeline

New York time
12a
4a
8a
12p
4p
8p
12p
☀️ Seek Light
🕶️ Avoid Light
😴 Sleep
☕ Caffeine OK
🚫 No Caffeine
💊 Melatonin
CBTmin 5:00 AM
😴Sleep

11:00 PM

until 7:00 AM

☀️Seek Light

5:00 AM

until 9:00 AM

🕶️Avoid Light

1:00 AM

until 5:00 AM

☕Caffeine OK

7:00 AM

until 5:00 PM

🚫No Caffeine

5:00 PM

until 11:00 PM

💊Melatonin (0.5 mg)

10:00 PM

until 11:00 PM

Legend

Seek bright light
Avoid bright light
Sleep
Caffeine OK
No caffeine
Melatonin
CBTmin (core body temp minimum)

How this plan was calculated

Your CBTmin was estimated 120 min before your usual wake time (adjusted for your intermediate chronotype). A 5.0h eastward trip is handled as a phase advance of 5.0h shifting ~1–1.5h per day. Light after CBTmin drives the clock earlier.

Not medical advice. Consult a physician before using melatonin or if you have a health condition.

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