Jet-Lag Planner
Jet lag is a light problem, not just a sleep one. Tell us your route and we'll build a pre-flight schedule that nudges your body clock the right way — with the light-timing that actually moves it.
Your pre-flight schedule
| When | Bedtime | Wake | Bright light | Avoid light |
|---|
What makes the schedule stick
Jet lag — frequently asked
How do I calculate jet lag?
A common estimate is that it takes about one day per time zone crossed to fully adjust. This planner uses your direction of travel and the number of zones to build a day-by-day light-and-sleep schedule that shifts your body clock before you fly, so you arrive part-adjusted.
Is jet lag worse flying east or west?
Eastward travel is usually harder because it forces your body clock earlier, which humans find more difficult than delaying it. Westward travel lets you stay up later, so most people adjust faster.
How many days before a trip should I prepare for jet lag?
Starting two to four days out is enough for most trips. Shifting your sleep and light exposure by about an hour a day removes the worst of the adjustment without disrupting your normal routine too much.
Does light really help with jet lag?
Yes — light is the strongest signal for your body clock. Getting bright light at the right time (morning light to move earlier when flying east, evening light to move later when flying west) and avoiding it at the wrong time is what actually shifts your rhythm.
Should I take melatonin for jet lag?
A low dose taken near your new target bedtime can help nudge the clock, especially when flying east. It is optional and not right for everyone, so check with a pharmacist or doctor before using it.