Sleep Schedule for Time Zones
Master time zone adjustments. Optimize your circadian rhythm for international travel and global schedules.
Time Zone Sleep Schedule Challenges
Multiple Zone Changes
Crossing several time zones disrupts internal clock severely.
Direction Sensitivity
Eastward travel typically harder than westward adjustment.
Recovery Time
Can take days to fully adjust to new time zone.
Time Zone Adjustment Strategies
Pre-Travel Shifting
Gradually adjust sleep 3-5 days before departure.
Light Therapy Protocol
Strategic bright light exposure for faster adjustment.
Eastward Strategy
Go to bed earlier, seek morning light at destination.
Westward Strategy
Stay up later, seek evening light at destination.
Meal Timing Reset
Eat at local meal times to anchor new rhythm.
Recovery Planning
Allow 1 day per time zone for full adjustment.
Master Time Zone Changes
Free • Time zone optimized • Takes 2 minutes