Methodology
I came up with these recommendations around circadian timing, timezone shift direction, flight duration, and first local night protection. why? lots of work travel back and forth...
What I optimize for
- Preserving the first destination night where possible
- Avoiding impossible total sleep deprivation plans
- Matching in-flight sleep windows to plausible body-clock timing
Research and Further Reading
- Jet Lag Disorder - CDC Yellow Book (NCBI Bookshelf)
- Jet Lag Disorder (CDC)
- How to Travel the World Without Jet Lag (PMC)
- Interventions to Minimize Jet Lag After Westward and Eastward Flight (PMC)
- Melatonin for the Prevention and Treatment of Jet Lag (PubMed)
- Review of Circadian Rhythm Sleep-Wake Disorders (AASM)
This site gives general circadian-informed travel guidance. It is not medical advice.