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.

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.

Yes—melatonin is highly recommended when advancing your sleep by more than 3–4 hours.

Start advancing your sleep 4–5 days before departure to reduce Paris jet lag on arrival.

Yes—begin your new sleep timing on the plane using eye masks and earplugs.

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