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Jet Lag Recovery Guide US To India

This guide provides a 5-day plan to help travelers adjust their sleep-wake cycle after returning to India from the US. It includes specific wake-up times, meal schedules, and bedtime recommendations, along with key rules for success such as getting sunlight, avoiding caffeine, and limiting screen time. The plan aims to effectively shift the body clock to align with Indian time.

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24 views1 page

Jet Lag Recovery Guide US To India

This guide provides a 5-day plan to help travelers adjust their sleep-wake cycle after returning to India from the US. It includes specific wake-up times, meal schedules, and bedtime recommendations, along with key rules for success such as getting sunlight, avoiding caffeine, and limiting screen time. The plan aims to effectively shift the body clock to align with Indian time.

Uploaded by

gaurangambresnc
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Jet Lag Recovery Guide: US to India (Eastward Travel)

This guide is designed to help you and your family adjust quickly after returning to India from a US
vacation. Traveling eastward (US to India) requires advancing your body clock. Here's a 5-day plan
to shift your sleep-wake cycle gradually and get back in sync with India time.

5-Day Reset Plan (Aggressive but Effective)

Day Wake-Up Morning Light First Meal Bedtime

Day 1 10:30 AM Outdoor walk/sunlight 11:00 AM 2:00 AM

Day 2 9:30 AM Outdoor walk/sunlight 10:00 AM 1:00 AM

Day 3 8:30 AM Outdoor walk/sunlight 9:00 AM 12:00 AM

Day 4 7:30 AM Outdoor walk/sunlight 8:00 AM 11:00 PM

Day 5 6:30-7:00 AM Outdoor walk/sunlight 7:30 AM 10:30 PM

Key Rules for Success

- Get sunlight and move within 30-60 minutes of waking


- Eat breakfast soon after waking
- No naps after 3 PM
- No caffeine after 2 PM
- Dim lights and avoid screens after 7 PM
- Use blue light blockers or night mode in the evening
- Optional: 0.5-1 mg melatonin at 8:30-9:00 PM for 3-5 nights

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