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1 | Instructions |
2 | Go to File > Make a Copy to enable you to edit the cells of your own copy. |
3 | Fill in the green cells with the time you usually go to bed at night and the number of hours difference between where you are and where you are going. |
4 | If traveling east, the hour difference should be positive. |
5 | If traveling west, negative. |
6 | Listed times are in the time zone after arrival. |
7 | If you miss a day of getting or avoiding blue lights at the right time, you can repeat that day. |
8 | Once the days are greyed out, your circadian rhythm is close enough that it will shift normally to that time zone. No need to get or avoid blue light. |
9 | |
10 | For more information: |
11 | Unaging.com/jetlag |