A softer landing
Jet lag planner
Give your body clock a little time to catch up. Make a simple sleep and light plan for the journey ahead.
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A simple plan, with honest limits
Earlier east, later west
For the shorter time-zone adjustment, a clock ahead usually calls for an earlier body clock (an advance); a clock behind calls for a later one (a delay). Near the date line, the shorter adjustment can differ from the flight’s direction. The model compares both time zones at arrival using your browser’s date-specific time-zone data.
Before travel, shift your usual sleep window gradually if practical. At the destination, aim for your usual sleep window on local time. Light estimates use a body-clock minimum roughly 3 hours before your usual waking, shifted by the remaining time-zone difference and about 1 hour per day. That minimum is not measured; timing, chronotype, sleep loss and daylight vary. The windows are broad planning aids, not precision light treatment.
This adult planner covers one journey and a regular home sleep schedule. It does not model connections, short stays, return trips, previous jet lag, sunrise or individual circadian phase. It provides no medicine or supplement recommendations.
For adults with a usual sleep need within the planner’s range. This is general education, not a diagnosis or medical advice.
If sleep problems persist, or you have a condition affected by sleep or light, talk to a qualified health professional. If sleepy, do not drive.
Sources & approach
Source check: 5 November 2026. The planner is an educational interpretation of the guidance below.
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