Jet Lag Plan: Berlin to Bangkok
Conquer a 5‑hour eastward shift with phased sleep‑advances, Chao Phraya sunrise cues, melatonin scheduling, and screen‑time control.
Step 1: Select Berlin Departure
Use the picker to choose Berlin Brandenburg (CET/CEST) as your origin.
Step 2: Select Bangkok Arrival
Choose Suvarnabhumi Airport (ICT) so our planner applies a 5‑hour advance.
Step 3: Enter BER Departure
Log your exact flight takeoff time to anchor your first sleep‑advance.
Step 4: Enter BKK Arrival
Provide your landing time to schedule sunrise cues by the river.
Step 5: Add Your Bedtime
Enter your normal bedtime so we can phase your sleep earlier each day.
Step 6: Add Your Wake‑Up
Record your typical wake‑up so morning light cues align with Thailand sunrise.
Step 7: Choose Start Option
Decide whether to begin sleep‑advances before departure or upon arrival.
Step 8: Download Your Plan
Export a PDF featuring Temple of Dawn sunrise cues and melatonin timing.
Advanced Route Features
- Sunrise River Cues Anchor your first wake‑time with morning light by Bangkok’s Chao Phraya River.
- Melatonin Scheduling 0.5–1 mg one hour before your target bedtime to support daily advances.
- Offset Handling Automatically factors CET→ICT shifts so your plan is accurate on travel dates.
Recovery Tips for Berlin → Bangkok
Morning River Walks
Take a 20‑minute stroll along the Chao Phraya after sunrise to lock in Thailand time.
Early Curries for Dinner
Have your last meal at 6 PM ICT—try a light curry to cue your digestive clock.
Pre‑Bedtime Melatonin
Take a low dose (0.5 mg) one hour before bedtime to help shift your sleep earlier.
Limit Evening Screens
Avoid blue light from devices after 9 PM ICT to reinforce melatonin’s effects.
FAQs
Do I need melatonin for a 5‑hour advance?
Yes—low‑dose melatonin helps you fall asleep earlier when adjusting 1–2 hours per day.
Can I start advances mid‑flight?
Absolutely—select “start on departure” to begin your sleep‑advance routine as soon as you take off.
How do I handle CET vs ICT?
Our planner auto‑detects CET→ICT changes; just choose your travel date and we’ll adjust.
Asian & European Routes
How It Works
- Calculates your 5‑hour phase advance from CET/CEST→ICT on your travel date.
- Schedules daily sleep‑advance steps with Chao Phraya sunrise cues.
- Integrates melatonin dosing and screen‑time limits for effective adaptation.
- Generates a downloadable PDF with Bangkok‑inspired, step‑by‑step guidance.
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