Light, sleep and meals for three days
Jet Lag Planner
Enter where you fly from and to, and the planner builds a three-day light, sleep and meal schedule before the flight and after landing, based on how the body clock actually shifts.
The body clock moves about an hour a day, faster with the right light at the right time. Choose your departure and arrival cities and the date; the plan tells you when to seek light, when to avoid it, when to sleep, eat and drink coffee.
The planner calculates the time difference for your travel date, decides whether your clock needs to advance (eastward) or delay (westward) and schedules light exposure, bedtimes, meals and caffeine accordingly. Eastward trips get pre-flight advancing; westward trips get delaying and evening light. It is based on published circadian guidance and works best when you start three days before departure.
Frequently asked questions
Why is flying east harder?
The internal clock runs slightly longer than 24 hours, so delaying it (west) is natural and advancing it (east) is not. Eastward flights need more preparation.
Should I take melatonin?
Reviews suggest a small dose at destination bedtime helps on eastward flights across five or more time zones. It is a medicine in many countries; ask a pharmacist and follow the local rules.
Does the planner handle daylight saving time?
Yes. It uses the real time zone rules for the date you enter.
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