Jet Lag Plan: San Francisco to Tokyo
Recover from a 17-hour shift with phased sleep-delays, dusk cues at Golden Gate, evening light exposure, and Tokyo sunrise alignment.
Step 1: Select San Francisco Departure
Pick SFO (PST) as your starting point for accurate time anchoring.
Step 2: Select Tokyo Arrival
Choose Tokyo (JST) so the planner knows to apply a 17‑hour delay.
Step 3: Enter SFO Departure
Log your exact departure time to sync your initial delay cue.
Step 4: Enter Tokyo Arrival
Provide your landing time to schedule your first Tokyo‑time evening cue.
Step 5: Add Your Bedtime
Tell us your normal sleep hours so we can plan nightly **delays**.
Step 6: Add Your Wake‑Up
Record your typical wake‑up to align morning cues with Tokyo sunrise.
Step 7: Choose Start Option
Decide whether to begin sleep‑delay before departure or on arrival.
Step 8: Download Your Plan
Export a PDF featuring Golden Gate and Mt Fuji–inspired cues for offline use.
Advanced Route Features
- Dusk Delay Cues Use Golden Gate Bridge twilight to push your bedtime later naturally.
- Evening Light Exposure Spend 30 minutes under bright evening light (e.g., a well‑lit terrace) to aid delayed sleep.
- DST & Offset Handling Automatically factors PST→JST changes so your plan stays accurate year‑round.
Recovery Tips for San Francisco → Tokyo
Stroll at Golden Hour
Take a 15‑minute walk near the Golden Gate at dusk to reinforce your delayed bedtime.
Light Dinner Timing
Have your last meal at 7 PM PST (11 AM JST) to cue your metabolic clock later.
Evening Terrace Sessions
Sit under bright evening lights—like a rooftop bar—to help shift your internal clock.
Morning Light Avoidance
Wear sunglasses on Tokyo mornings to prevent unwanted phase‑advance from early light.
FAQs
Are supplements needed for a 17‑hour delay?
No—this plan uses timed light cues and sleep‑delay increments, without any supplements.
Can I start delays in flight?
Yes—select “start on departure” to begin your nightly delays as soon as you take off.
How do I handle PST→JST difference?
Our planner auto‑detects timezone changes—just pick your travel date and we’ll adjust accordingly.
Transpacific & Asia Routes
How It Works
- Calculates your 17‑hour phased delay from PST→JST on your travel date.
- Schedules nightly sleep‑delay increments to align with Tokyo time.
- Integrates Golden Gate dusk cues and evening light exposure for natural adjustment.
- Generates a downloadable PDF with landmark‑inspired, step‑by‑step cues.
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