{
  "version": 1,
  "roundTrip": false,
  "outbound": {
    "version": 2,
    "departureTz": "America/New_York",
    "arrivalTz": "Europe/London",
    "departureLabel": "New York",
    "arrivalLabel": "London",
    "departureOffsetMin": -240,
    "arrivalOffsetMin": 60,
    "departureDatetime": "2026-07-07T17:05",
    "tzDiffHours": 5,
    "direction": "east",
    "mode": "advance",
    "shiftHours": -5,
    "adjustmentDays": 5,
    "totalDays": 8,
    "profile": {
      "age": 31,
      "chronotype": "intermediate",
      "caffeine": "average",
      "usesMelatonin": true,
      "cbtOffsetMin": 120
    },
    "days": [
      {
        "dayIndex": -3,
        "date": "2026-07-04",
        "label": "Day -3 · Pre-departure",
        "tz": "home",
        "tzLabel": "New York",
        "tzOffsetMin": -240,
        "cbtMinLocal": 300,
        "light_seek": [
          {
            "startMinutes": 300,
            "endMinutes": 540,
            "label": "☀️ Seek bright light (05:00–09:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 60,
            "endMinutes": 300,
            "label": "🕶️ Avoid bright light (01:00–05:00)"
          }
        ],
        "sleep": {
          "startMinutes": 1380,
          "endMinutes": 420,
          "label": "😴 Sleep (23:00–07:00)"
        },
        "caffeine_ok": {
          "startMinutes": 420,
          "endMinutes": 1020,
          "label": "☕ Caffeine OK (07:00–17:00)"
        },
        "caffeine_stop": {
          "startMinutes": 1020,
          "endMinutes": 1380,
          "label": "🚫 No caffeine (17:00–23:00)"
        },
        "melatonin": {
          "startMinutes": 1320,
          "endMinutes": 1380,
          "label": "💊 Melatonin 0.5 mg (22:00–23:00)"
        },
        "notes": [
          "Pre-departure: start easing earlier — bed & wake a touch earlier, bright morning light."
        ]
      },
      {
        "dayIndex": -2,
        "date": "2026-07-05",
        "label": "Day -2 · Pre-departure",
        "tz": "home",
        "tzLabel": "New York",
        "tzOffsetMin": -240,
        "cbtMinLocal": 240,
        "light_seek": [
          {
            "startMinutes": 240,
            "endMinutes": 480,
            "label": "☀️ Seek bright light (04:00–08:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 0,
            "endMinutes": 240,
            "label": "🕶️ Avoid bright light (00:00–04:00)"
          }
        ],
        "sleep": {
          "startMinutes": 1320,
          "endMinutes": 360,
          "label": "😴 Sleep (22:00–06:00)"
        },
        "caffeine_ok": {
          "startMinutes": 360,
          "endMinutes": 960,
          "label": "☕ Caffeine OK (06:00–16:00)"
        },
        "caffeine_stop": {
          "startMinutes": 960,
          "endMinutes": 1320,
          "label": "🚫 No caffeine (16:00–22:00)"
        },
        "melatonin": {
          "startMinutes": 1260,
          "endMinutes": 1320,
          "label": "💊 Melatonin 0.5 mg (21:00–22:00)"
        },
        "notes": [
          "Pre-departure: shift 1h earlier — bed & wake earlier, bright morning light."
        ]
      },
      {
        "dayIndex": -1,
        "date": "2026-07-06",
        "label": "Day -1 · Pre-departure",
        "tz": "home",
        "tzLabel": "New York",
        "tzOffsetMin": -240,
        "cbtMinLocal": 180,
        "light_seek": [
          {
            "startMinutes": 180,
            "endMinutes": 420,
            "label": "☀️ Seek bright light (03:00–07:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 1380,
            "endMinutes": 180,
            "label": "🕶️ Avoid bright light (23:00–03:00)"
          }
        ],
        "sleep": {
          "startMinutes": 1260,
          "endMinutes": 300,
          "label": "😴 Sleep (21:00–05:00)"
        },
        "caffeine_ok": {
          "startMinutes": 300,
          "endMinutes": 900,
          "label": "☕ Caffeine OK (05:00–15:00)"
        },
        "caffeine_stop": {
          "startMinutes": 900,
          "endMinutes": 1260,
          "label": "🚫 No caffeine (15:00–21:00)"
        },
        "melatonin": {
          "startMinutes": 1200,
          "endMinutes": 1260,
          "label": "💊 Melatonin 0.5 mg (20:00–21:00)"
        },
        "notes": [
          "Pre-departure: shift 2h earlier — bed & wake earlier, bright morning light."
        ]
      },
      {
        "dayIndex": 0,
        "date": "2026-07-07",
        "label": "Day 0 · Travel day",
        "tz": "home",
        "tzLabel": "New York",
        "tzOffsetMin": -240,
        "cbtMinLocal": 120,
        "light_seek": [
          {
            "startMinutes": 120,
            "endMinutes": 360,
            "label": "☀️ Seek bright light (02:00–06:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 1320,
            "endMinutes": 120,
            "label": "🕶️ Avoid bright light (22:00–02:00)"
          }
        ],
        "sleep": {
          "startMinutes": 1200,
          "endMinutes": 240,
          "label": "😴 Sleep (20:00–04:00)"
        },
        "caffeine_ok": {
          "startMinutes": 240,
          "endMinutes": 840,
          "label": "☕ Caffeine OK (04:00–14:00)"
        },
        "caffeine_stop": {
          "startMinutes": 840,
          "endMinutes": 1200,
          "label": "🚫 No caffeine (14:00–20:00)"
        },
        "melatonin": {
          "startMinutes": 1140,
          "endMinutes": 1200,
          "label": "💊 Melatonin 0.5 mg (19:00–20:00)"
        },
        "notes": [
          "Travel day. Set your watch to destination time and follow this schedule in flight.",
          "Use an eye mask & earplugs; nap only inside your planned sleep window.",
          "Stay hydrated and skip alcohol — it worsens jet lag and sleep quality."
        ]
      },
      {
        "dayIndex": 1,
        "date": "2026-07-08",
        "label": "Day +1 · At destination",
        "tz": "destination",
        "tzLabel": "London",
        "tzOffsetMin": 60,
        "cbtMinLocal": 360,
        "light_seek": [
          {
            "startMinutes": 360,
            "endMinutes": 600,
            "label": "☀️ Seek bright light (06:00–10:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 120,
            "endMinutes": 360,
            "label": "🕶️ Avoid bright light (02:00–06:00)"
          }
        ],
        "sleep": {
          "startMinutes": 0,
          "endMinutes": 480,
          "label": "😴 Sleep (00:00–08:00)"
        },
        "caffeine_ok": {
          "startMinutes": 480,
          "endMinutes": 1080,
          "label": "☕ Caffeine OK (08:00–18:00)"
        },
        "caffeine_stop": {
          "startMinutes": 1080,
          "endMinutes": 0,
          "label": "🚫 No caffeine (18:00–00:00)"
        },
        "melatonin": {
          "startMinutes": 1380,
          "endMinutes": 0,
          "label": "💊 Melatonin 0.5 mg (23:00–00:00)"
        },
        "notes": [
          "Day +1 at London — about 80% adapted."
        ]
      },
      {
        "dayIndex": 2,
        "date": "2026-07-09",
        "label": "Day +2 · At destination",
        "tz": "destination",
        "tzLabel": "London",
        "tzOffsetMin": 60,
        "cbtMinLocal": 300,
        "light_seek": [
          {
            "startMinutes": 300,
            "endMinutes": 540,
            "label": "☀️ Seek bright light (05:00–09:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 60,
            "endMinutes": 300,
            "label": "🕶️ Avoid bright light (01:00–05:00)"
          }
        ],
        "sleep": {
          "startMinutes": 1380,
          "endMinutes": 420,
          "label": "😴 Sleep (23:00–07:00)"
        },
        "caffeine_ok": {
          "startMinutes": 420,
          "endMinutes": 1020,
          "label": "☕ Caffeine OK (07:00–17:00)"
        },
        "caffeine_stop": {
          "startMinutes": 1020,
          "endMinutes": 1380,
          "label": "🚫 No caffeine (17:00–23:00)"
        },
        "melatonin": null,
        "notes": [
          "Day +2 at London — about 100% adapted.",
          "Fully adapted to local time. Keep a consistent schedule to lock it in."
        ]
      },
      {
        "dayIndex": 3,
        "date": "2026-07-10",
        "label": "Day +3 · At destination",
        "tz": "destination",
        "tzLabel": "London",
        "tzOffsetMin": 60,
        "cbtMinLocal": 300,
        "light_seek": [
          {
            "startMinutes": 300,
            "endMinutes": 540,
            "label": "☀️ Seek bright light (05:00–09:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 60,
            "endMinutes": 300,
            "label": "🕶️ Avoid bright light (01:00–05:00)"
          }
        ],
        "sleep": {
          "startMinutes": 1380,
          "endMinutes": 420,
          "label": "😴 Sleep (23:00–07:00)"
        },
        "caffeine_ok": {
          "startMinutes": 420,
          "endMinutes": 1020,
          "label": "☕ Caffeine OK (07:00–17:00)"
        },
        "caffeine_stop": {
          "startMinutes": 1020,
          "endMinutes": 1380,
          "label": "🚫 No caffeine (17:00–23:00)"
        },
        "melatonin": null,
        "notes": [
          "Day +3 at London — about 100% adapted.",
          "Fully adapted to local time. Keep a consistent schedule to lock it in."
        ]
      },
      {
        "dayIndex": 4,
        "date": "2026-07-11",
        "label": "Day +4 · At destination",
        "tz": "destination",
        "tzLabel": "London",
        "tzOffsetMin": 60,
        "cbtMinLocal": 300,
        "light_seek": [
          {
            "startMinutes": 300,
            "endMinutes": 540,
            "label": "☀️ Seek bright light (05:00–09:00)"
          }
        ],
        "light_avoid": [
          {
            "startMinutes": 60,
            "endMinutes": 300,
            "label": "🕶️ Avoid bright light (01:00–05:00)"
          }
        ],
        "sleep": {
          "startMinutes": 1380,
          "endMinutes": 420,
          "label": "😴 Sleep (23:00–07:00)"
        },
        "caffeine_ok": {
          "startMinutes": 420,
          "endMinutes": 1020,
          "label": "☕ Caffeine OK (07:00–17:00)"
        },
        "caffeine_stop": {
          "startMinutes": 1020,
          "endMinutes": 1380,
          "label": "🚫 No caffeine (17:00–23:00)"
        },
        "melatonin": null,
        "notes": [
          "Day +4 at London — about 100% adapted.",
          "Fully adapted to local time. Keep a consistent schedule to lock it in."
        ]
      }
    ]
  },
  "return": null
}