Jet Lag Plan: San Francisco to Paris
Recover from a 9-hour eastward shift with melatonin, screen cutoffs, and Seine sunrise cues.
Step 1: Select San Francisco
Choose SFO as your origin to establish a Pacific Time sleep baseline.
Step 2: Select Paris
Set CDG as your destination so we can shift you 9 hours forward.
Step 3: Enter Departure & Arrival
Input exact flight times to align sleep and light cues during transit.
Step 4: Add Your Sleep Hours
Tell us your regular bedtime/wake time to begin 1–1.5h advances per day.
Step 5: Download the Full Plan
Get a printable PDF with melatonin use and Seine-side sunrise guidance.
Advanced Route Features
- Melatonin & Light Strategy Use 0.5–1 mg melatonin 1 hour before target bedtime and maximize morning light.
- Paris Sunrise Anchoring Wake early and walk along the Seine to reset your circadian rhythm with light.
- Blue Light Cutoff Avoid screens after 9 PM Paris time to reduce melatonin suppression.
Recovery Tips for San Francisco → Paris
Morning Walks in Paris
Expose yourself to bright sunlight before 9 AM to accelerate adjustment.
Early Dinners Help
Eat your last meal by 7 PM to support a circadian shift toward Paris time.
Melatonin Use
Take melatonin (0.5–1mg) 1 hour before your *target* Paris bedtime for 3–5 days.
Avoid Evening Light
After 9 PM, use warm lighting and avoid screens to support early sleep onset.
FAQs
Should I use melatonin for a 9-hour time shift?
Yes—melatonin is highly recommended when advancing your sleep by more than 3–4 hours.
How many days should I start before departure?
Start advancing your sleep 4–5 days before departure to reduce Paris jet lag on arrival.
Can I adjust during the flight?
Yes—begin your new sleep timing on the plane using eye masks and earplugs.
European & US West Coast Routes
How It Works
- Calculates a 9-hour phase advance plan from PDT/PST to CEST/CET.
- Recommends melatonin and light exposure to support circadian shift.
- Schedules daily bedtime and wake-up changes (1–1.5h earlier).
- Exports a PDF itinerary with daily actions, cues, and local Paris context.
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