Add travel/jetlag.md

travel/jetlag.md

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+# **Ultimate Pre-Travel Jet Lag Guide: Texas to Sydney**  
+**Goal:** Adjust your body to **Sydney time (AEST, UTC+10)** before departure so you arrive feeling fresh.  
+*(Sydney is **17 hours ahead** of Texas during June—no Daylight Saving in Sydney, but possibly in Texas.)*  
+
+---
+
+## **📅 4-Day Pre-Departure Adjustment Plan**  
+We’ll shift your sleep, meals, and light exposure gradually to match Sydney’s time zone.  
+
+### **Key Rules:**  
+✅ **Wake up earlier** (Sydney is ahead, so we’re moving your schedule forward).  
+✅ **Get bright light in the morning** (sunlight or a light therapy lamp).  
+✅ **Avoid bright light in the evening** (helps you fall asleep earlier).  
+✅ **Eat meals on Sydney time** (resets your digestive clock).  
+
+---
+
+### **🌞 Daily Schedule (Texas Time → Sydney Time Conversion)**  
+*(Example: If it’s **5 AM in Texas**, it’s **10 PM same day in Sydney**.)*  
+
+| **Day** | **Wake Up (Texas)** | **Bedtime (Texas)** | **Key Adjustments** |  
+|---------|---------------------|---------------------|---------------------|  
+| **Day 4 (Start)** | 6:00 AM | 10:30 PM | Normal day, but **no caffeine after 2 PM**. |  
+| **Day 3** | 5:30 AM | 10:00 PM | **15 min earlier sleep/wake.** Get sunlight ASAP after waking. |  
+| **Day 2** | 5:00 AM | 9:30 PM | **Meal shift:** Eat dinner by 7 PM (Sydney lunchtime). |  
+| **Day 1 (Final Day)** | 4:30 AM | 9:00 PM | **Closest to Sydney time!** Breakfast at 4:30 AM (≈ Sydney’s 9:30 PM). |  
+
+---
+
+## **☀️ Light Exposure Strategy**  
+**MORNING (Critical for Reset)**  
+- **As soon as you wake up**, get **bright light** (natural sunlight or a **10,000 lux light therapy lamp** for 20–30 mins).  
+- **Why?** Morning light tells your brain "it’s morning," helping you shift earlier.  
+
+**EVENING (Avoid Blue Light)**  
+- After **7 PM Texas time**, dim lights and avoid screens (or use blue light filters).  
+- **Why?** Darkness helps your body produce melatonin (sleep hormone).  
+
+---
+
+## **🍽 Meal Timing Adjustments**  
+Your digestive system helps regulate your internal clock.  
+
+| **Meal** | **Texas Time** | **Sydney Time Equivalent** |  
+|----------|--------------|--------------------------|  
+| Breakfast | 4:30–5:00 AM | 9:30–10:00 PM (prev. night) |  
+| Lunch | 11:00 AM | 4:00 AM (next day) |  
+| Dinner | 7:00 PM | 12:00 PM (next day) |  
+
+**Pro Tip:**  
+- Eat a **high-protein breakfast** (helps wake you up).  
+- Avoid heavy meals 3 hours before bedtime.  
+
+---
+
+## **💤 Sleep Optimization**  
+- **Melatonin (Optional):** Take **0.5–3 mg** at **8 PM Texas time** (≈ **1 PM Sydney time**) to help fall asleep earlier.  
+- **Avoid:**  
+  - Caffeine after **12 PM Texas time**.  
+  - Alcohol (disrupts deep sleep).  
+
+---
+
+## **🛬 Arrival in Sydney (What to Do)**  
+- **Day 1:** Stay awake until at least **9 PM Sydney time** (even if exhausted).  
+- **Day 2:** Wake at **7 AM Sydney time**, get sunlight immediately.  
+- **Short naps?** Only **20–30 mins** if absolutely needed.  
+
+---
+
+## **🔙 Returning to Texas (Reverse Jet Lag)**  
+- **Before return flight:** Stay up later in Sydney to prep for Texas time.  
+- **On flight home:** Sleep on the plane to match Texas night.  
+
+---
+
+### **📝 Final Checklist Before Departure**  
+✔ **4-day sleep shift complete** (waking at **4:30 AM Texas time**).  
+✔ **Light therapy lamp** (if needed for dark mornings).  
+✔ **Melatonin** (optional for sleep aid).  
+✔ **Hydrated & caffeine-controlled** before flight.  
+
+---
+
+### **🎯 Why This Works**  
+- By **Day 1**, your body is already **~75% adjusted** to Sydney time.  
+- **No brutal jet lag**—just a smooth transition.  
+
+**Enjoy Sydney!** 🇦🇺✈️