Make landing easier
Jet lag planner
Give your body clock small time to catch up. Make simple sleep and light plan for the journey wey dey ahead.
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Simple plan, with clear limits
Earlier go east, later go west
For di shorter time-zone adjustment, when di clock ahead, e usually need body clock earlier (advance); when di clock behind, e usually need body clock later (delay). Near di date line, di shorter adjustment fit differ from di direction wey di flight take. Di model compare both time zones for arrival, using your browser date-specific time-zone data.
Before travel, shift your usual sleep window small-small if e practical. For your destination, try sleep for your usual window according to local time. Light estimates use one body-clock low point about 3 hours before your usual wake-up time, shifted by di time-zone difference wey remain and about 1 hour per day. Dem no measure that low point; timing, chronotype, sleep loss and daylight dey vary. Di windows na broad planning help, no be precise light treatment.
This adult planner cover one journey and regular sleep schedule for home. E no model connections, short stays, return trips, past jet lag, sunrise or individual circadian phase. E no recommend medicine or supplements.
For adults wey their usual sleep need dey inside di planner range. Na general education be this, no be diagnosis or medical advice.
If sleep problems continue, or you get condition wey sleep or light fit affect, talk to qualified health professional. If sleep dey catch you, no drive.
Sources and how we approach am
Source check: 5 November 2026. Di planner na educational interpretation of di guidance below.