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PhaseShift

Route Active Β· Day 1

PHASE ADVANCE ACTIVE | Shift Pace: 45 min/day
πŸŒ™
Current Biological Sleep
08:00 AM β†’ 03:00 PM
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Destination Goal
11:30 PM β†’ 07:30 AM
Biological Alignment Progress 0% Reached
Day 1 of 8 7 days remaining
Active Day Plan
Viewing: Day 1 Protocol
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Current Primary Cue

Bright Light Window

Window Time
07:30 AM – 09:30 AM

Seek at least 10,000 lux outdoor natural sunlight or a dedicated light therapy lamp immediately. This resets the suprachiasmatic nucleus (SCN) and halts endogenous melatonin production.

T-MIN (CORE TEMP LOW) 05:30 AM
TARGET LUX INTENSITY > 10,000 Lux
NEXT PHASE EVENT Caffeine Cutoff 03:30 PM

Today's Shift Target

-45m Shift
πŸ›οΈ Target Bedtime 07:15 AM
⏰ Target Wake 02:15 PM
β˜• Caffeine Cutoff 06:00 PM

24-Hour Circadian Flight Plan

(Day 1 of 8)

Interactive biological timeline. Tap any block or scrub the cursor to inspect zeitgeber cues.

Sleep
Seek Light
Avoid Light
Caffeine
Melatonin
12A 3A 6A 9A 12P 3P 6P 9P 12A
02:30 PM
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Bright Light Window

02:15 PM – 04:15 PM (2 hours duration)

Zeitgeber: Phase Advance

Primary photic stimulation window immediately following the estimated core body temperature minimum (Tmin). Expose eyes to outdoor light without sunglasses for maximal phase advancing effect.

β˜€οΈ Photic Stim

Light Seeking Window

02:15 PM – 04:15 PM

Get 10k+ lux sunlight. Crucial for resetting master clock SCN.

πŸ•ΆοΈ Avoidance

Light Block Window

04:30 AM – 07:15 AM

Wear blue blockers or dim indoor lighting to prevent backward shift.

β˜• Adenosine

Caffeine Hard Stop

10:00 PM

Ensures clearance of adenosine receptor antagonists before sleep.

πŸ’Š DLMO Aid

Melatonin / Wind-down

03:00 AM (Optional)

0.3mg micro-dose ~4h before biological bed to accelerate advance.