βοΈ Jet Lag β Circadian Disruption & Recovery
Model circadian clock desynchrony after long-haul flights. Adjust time zones crossed, direction of travel, and light-exposure strategy to minimise recovery days using a two-oscillator phase model.
5 tz
0.40
OFF
How to read the chart
Blue sine = body clock (internal circadian oscillator, ~24.2 h period). Orange sine = local light zeitgeber (environmental 24 h signal). The shaded region shows the phase gap (desynchrony). As the body clock re-entrains, the gap closes. Green band = sleep window (22:00β06:00 local). Melatonin boost (slider > 0) adds ~1.5 h/day to the advance rate, mimicking exogenous melatonin 5 h before target sleep.The Physics
Phase shift dΟ/dt = Οβ + KΒ·sin(Ο_light β Ο_clock), where K is coupling strength and Οβ is intrinsic period (~24.2 h). Eastward travel requires phase advance (harder); westward requires phase delay. Melatonin administered 5h before target sleep accelerates re-entrainment by ~1.5 h/day. Recovery days β |Ξtz| / advance_rate.