Day -3 · Pre-departure 2026-07-04 · New York time
| 😴 Sleep | 23:00 – 07:00 |
| ☀️ Seek bright light | 05:00 – 09:00 |
| 🕶️ Avoid bright light | 01:00 – 05:00 |
| 🚫 Caffeine cutoff | 17:00 – 23:00 |
| 💊 Melatonin 0.5 mg | 22:00 – 23:00 |
Day -2 · Pre-departure 2026-07-05 · New York time
| 😴 Sleep | 22:00 – 06:00 |
| ☀️ Seek bright light | 04:00 – 08:00 |
| 🕶️ Avoid bright light | 00:00 – 04:00 |
| 🚫 Caffeine cutoff | 16:00 – 22:00 |
| 💊 Melatonin 0.5 mg | 21:00 – 22:00 |
Day -1 · Pre-departure 2026-07-06 · New York time
| 😴 Sleep | 21:00 – 05:00 |
| ☀️ Seek bright light | 03:00 – 07:00 |
| 🕶️ Avoid bright light | 23:00 – 03:00 |
| 🚫 Caffeine cutoff | 15:00 – 21:00 |
| 💊 Melatonin 0.5 mg | 20:00 – 21:00 |
Day 0 · Travel day 2026-07-07 · New York time
| 😴 Sleep | 20:00 – 04:00 |
| ☀️ Seek bright light | 02:00 – 06:00 |
| 🕶️ Avoid bright light | 22:00 – 02:00 |
| 🚫 Caffeine cutoff | 14:00 – 20:00 |
| 💊 Melatonin 0.5 mg | 19:00 – 20:00 |
Day +1 · At destination 2026-07-08 · London time
| 😴 Sleep | 00:00 – 08:00 |
| ☀️ Seek bright light | 06:00 – 10:00 |
| 🕶️ Avoid bright light | 02:00 – 06:00 |
| 🚫 Caffeine cutoff | 18:00 – 00:00 |
| 💊 Melatonin 0.5 mg | 23:00 – 00:00 |
Day +2 · At destination 2026-07-09 · London time
| 😴 Sleep | 23:00 – 07:00 |
| ☀️ Seek bright light | 05:00 – 09:00 |
| 🕶️ Avoid bright light | 01:00 – 05:00 |
| 🚫 Caffeine cutoff | 17:00 – 23:00 |
Day +3 · At destination 2026-07-10 · London time
| 😴 Sleep | 23:00 – 07:00 |
| ☀️ Seek bright light | 05:00 – 09:00 |
| 🕶️ Avoid bright light | 01:00 – 05:00 |
| 🚫 Caffeine cutoff | 17:00 – 23:00 |
Day +4 · At destination 2026-07-11 · London time
| 😴 Sleep | 23:00 – 07:00 |
| ☀️ Seek bright light | 05:00 – 09:00 |
| 🕶️ Avoid bright light | 01:00 – 05:00 |
| 🚫 Caffeine cutoff | 17:00 – 23:00 |