How to use this result
A light-timing shift is easier when it starts before the trip. This planner divides the gap across the available days and pairs each step with morning or evening light cues.
For an earlier clock, morning light becomes more important and late evening brightness becomes the thing to reduce. For a later clock, the plan cautiously does the opposite while keeping sleep protected.
Travel, meals and obligations matter too. This is a practical routine guide, not treatment.
Best use
Run the tool, choose one change, repeat it for two or three nights, then compare the room notes. A repeated pattern is more useful than one perfect-looking number.
