Plan your recovery from jet lag with our free light exposure calculator. Build a custom circadian rhythm adjustment schedule for international travel.
AI Generation Prompt
Jet Lag Recovery Schedule & Light Exposure Planner
Overview
A clean, professional, single-file browser tool designed to help travelers reduce the symptoms of jet lag. The application generates a step-by-step plan for light exposure and sleep adjustment based on flight data. It is built for ease of use, high speed, and complete privacy.
Technical Constraints & Directives
- Architecture: Single-file HTML5/CSS3/Vanilla JS. All CSS must be in a
<style>block and JS in a<script>block. - Storage: STRICTLY FORBIDDEN to use
localStorage,sessionStorage,IndexedDB, or cookies. The application must run entirely in-memory. If a user refreshes the page, the data resets. - Compatibility: Designed for sandboxed iframe environments. No
window.open, noalert(),confirm(), orprompt(). All user interactions must occur within custom HTML modal/overlay elements. - Environment: Pure light mode. Use professional, high-contrast, clean UI elements. No dark mode toggle.
Feature List
- Trip Input System:
- Origin and Destination time zone selection.
- Departure and Arrival local times.
- Sleep duration preference (e.g., normal sleep habits).
- Dynamic Schedule Generation:
- Calculates a 3-4 day pre-departure and post-arrival adjustment schedule.
- Generates 'Bright Light Windows' and 'Darkness Windows'.
- Interactive Timeline:
- A visual day-by-day breakdown displaying recommended activities (e.g., 'Wear sunglasses at 2:00 PM', 'Seek bright sunlight at 9:00 AM').
- Print-Friendly Format:
- A clean CSS-based 'Print' style to allow users to output their schedule to PDF or paper without unnecessary UI elements.
- State Management:
- In-memory state tracking to update the schedule in real-time as users adjust input parameters.
UI Layout
- Header: Simple, centered title with a descriptive tagline.
- Main Content Area: A two-column layout on desktop (Input panel on the left, Dynamic schedule results on the right). Single column on mobile.
- Inputs: Card-based layout with floating labels, clear borders, and high-quality iconography (e.g., FontAwesome CDN).
- Results: A vertical timeline or card-based list showing tasks sorted by time and day.
Aesthetics & Color Palette
- Palette:
- Primary:
#2563eb(Professional Blue) - Background:
#f8fafc(Off-White/Light Grey) - Card Background:
#ffffff - Text:
#1e293b(Dark Slate for high legibility) - Accents:
#3b82f6,#64748b
- Primary:
- Design Language:
- Rounded corners (border-radius: 8px to 12px).
- Subtle, soft shadows for depth (
box-shadow: 0 4px 6px -1px rgb(0 0 0 / 0.1)). - Sans-serif typography (e.g., 'Inter' or 'system-ui').
- Smooth transitions on button hovers and modal openings (transition: all 0.2s ease).
Implementation Notes for Developer
- Ensure the application is fully responsive. Use CSS Flexbox/Grid for layout.
- Provide a 'Reset' button to clear inputs since data is volatile.
- All external assets (fonts, icons) must be loaded from stable, well-known CDNs.
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Frequently Asked Questions
Everything you need to know about using this application.
What is a light exposure planner?
A light exposure planner is a tool that helps travelers manage their circadian rhythm by timing exposure to bright light and darkness. By strategically manipulating light intake, you can help your body clock synchronize faster with a new time zone. This application uses your departure and arrival details to calculate when you should seek bright light to stay awake or seek darkness to signal sleepiness. It provides a daily roadmap to help minimize the grogginess and sleep disruptions associated with intercontinental travel.
How does this tool calculate jet lag?
The tool calculates your shift in circadian rhythm based on the time zone difference between your origin and your destination. It accounts for the direction of travel, as flying east is generally harder on the body than flying west, requiring different adjustment strategies. Once the time offset is calculated, the application generates a schedule that guides you on when to adjust your wake-up times and when to prioritize light exposure. This approach helps shift your internal clock by approximately one to two hours per day, which is the natural biological rate of adaptation.
Can I use this for night shift work?
While primarily designed for international travelers, the principles of light management apply to shift workers as well. By using the tool to calculate an artificial 'time zone shift' that matches your working hours, you can create a routine that promotes alertness during your shift and rest during your off-hours. However, shift work recovery is often more complex due to the conflicting demands of social life and daylight hours. Always focus on maintaining consistent dark environments during sleep periods to maximize your body's recovery regardless of your work schedule.
Is this tool's advice considered medical advice?
No, this application is provided for informational and planning purposes only and does not constitute medical advice. Jet lag can be severe for some individuals, and significant sleep disorders should always be discussed with a qualified healthcare professional. If you have underlying health conditions, take medication, or are concerned about your sleep hygiene, please consult with your doctor before attempting to drastically alter your sleep or light exposure patterns. This tool should be used as a supplement to healthy habits, not as a replacement for medical guidance.
