Jet Zzz is an informational planning tool, not medical advice. Please consult a qualified healthcare professional before starting any sleep aid, supplement, or adjustment routine, especially if you are pregnant, nursing, taking medication, or managing a medical condition.
Adjustment schedules are estimates based on widely accepted circadian rhythm research. Individual responses vary. Listen to your body, do not push through severe fatigue, and avoid driving or operating heavy machinery when sleepy.
Melatonin can help shift the circadian rhythm but timing matters more than dose. Low doses (0.3–1 mg) are typically sufficient. Discuss with your doctor before use, especially if you take other medications.
Caffeine helps maintain alertness during the new daytime but can disrupt sleep if consumed too late. Avoid caffeine within 6–8 hours of your target bedtime in the new time zone.
Children, older adults, pregnant or nursing people, and those with chronic conditions should consult a healthcare professional before following any jet lag adjustment plan.