A safter landin
Jet lag planner
Gie yer body clock a wee while tae catch up. Mak a simple sleep an licht plan for the journey ahead.
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A simple plan, wi honest limits
Earlier east, later wast
For the shorter time-zone adjustment, a clock that's ahead uisually calls for an earlier body clock (an advance); a clock that's ahint calls for a later ane (a delay). Near the date line, the shorter adjustment can differ frae the flight's direction. The model compares baith time zones at arrival uisin yer browser's date-specific time-zone data.
Afore travel, shift yer usual sleep window gradually if practical. At the destination, aim for yer usual sleep window in local time. Licht estimates uise a body-clock low point roughly 3 oors afore yer usual wakin, shifted by the remanin time-zone difference and aboot 1 oor a day. That low point isna measured; timin, chronotype, sleep loss and daylight vary. The windows are broad planning aids, no precision licht treatment.
This planner for adults covers ae journey and a regular sleep schedule at hame. It disna model connections, short stays, return trips, previous jet lag, sunrise or individual circadian phase. It disna gie recommendations for medicines or supplements.
For adults whose usual need for sleep is within the planner's range. This is general education, no a diagnosis or medical advice.
If sleep problems dinna pass, or ye hae a condition affected by sleep or licht, speak tae a qualified health professional. If sleepy, dinna drive.
Sources & approach
Source check: 5 November 2026. The planner is an educational interpretation o the guidance ablo.