Jet Lag Plan: Paris to New York
Recover from a 6-hour shift with phased sleep-delays, Times Square evening light, and café snack cues.
Step 1: Select Paris Departure
Pick CDG (CET/CEST) to set your sleep‑wake baseline before flying west.
Step 2: Select New York Arrival
Choose JFK (EST/EDT) so the planner knows to apply a 6‑hour delay.
Step 3: Enter CDG Departure
Log your exact departure time to sync with evening‑light cues later.
Step 4: Enter JFK Arrival
Provide your landing time to schedule your first Times Square cue.
Step 5: Add Your Bedtime
Tell us when you normally sleep so we can phase your bedtime later each night.
Step 6: Add Your Wake‑Up
Record your usual wake‑up to align morning cues with New York sunrise.
Step 7: Choose Start Option
Decide whether to begin sleep‑delays before departure or upon landing.
Step 8: Download Your Plan
Export a PDF with neon‑lit evening cues and café snack reminders.
Advanced Route Features
- Evening Light Exposure Use vibrant Times Square lights to delay your internal clock naturally.
- Café Snack Scheduling Enjoy a light midnight snack in a Paris café mindset to shift your metabolic clock.
- Offset Handling Automatically factors CET→EST changes so your schedule remains accurate.
Recovery Tips for Paris → New York
Times Square Strolls
Take a 20‑minute evening walk in Times Square to harness bright light for delay.
Midnight Café Break
Have a light snack at a late‑night café for a metabolic cue aligned to Paris time.
Hydrate & Limiting Coffee
Stay hydrated but avoid caffeine after 6 PM New York time to ease bedtime delays.
Avoid Early Morning Light
Wear sunglasses outdoors before 9 AM EST to prevent unintended phase‑advance.
FAQs
Is melatonin needed for a westward delay?
No—westward (delay) strategies rely on evening light and phased sleep adjustments, not supplements.
How many days before should I start?
Begin delaying your bedtime 2–3 days before departure for a smoother transition.
Can I adjust during layovers?
Yes—use layovers for additional evening‑light exposure and follow the delay schedule.
Transatlantic Routes
How It Works
- Calculates your 6‑hour westward phase delay from CET/CEST→EST/EDT on travel date.
- Schedules nightly sleep‑delays supported by evening light cues.
- Integrates neon‑light exposure and café snack timing for effective delay.
- Generates a downloadable PDF with step‑by‑step, photo‑inspired cues.
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