Jet Lag Plan: Shift Sleep

Land ready, not wrecked. Enter your route and dates, get a day-by-day plan that shifts your sleep and times light to help your body clock catch up.

Beat jet lag before you fly. Jet Lag Plan takes your origin, destination and travel dates and builds a day-by-day plan that eases your sleep window in the right direction, with light timing to help your body clock line up with the new time zone.

▶ Day-by-day shift — a clear schedule that nudges bedtime and wake time a little each day, before and after the flight, instead of one brutal jump.

▶ Light seek & avoid — simple windows for when to seek bright light and when to keep it dim, the strongest lever for resetting your rhythm.

▶ Route-aware — set eastbound or westbound trips of any length and the plan adapts to the direction that's actually hard for you.

▶ Gentle reminders — optional nudges for each sleep, light and wind-down step so you don't have to keep the plan in your head.

▶ Melatonin timing note — an optional reminder of the general timing window, if you already use it, kept separate from the core sleep plan.

Jet Lag Plan offers general circadian guidance based on your route and schedule. It is not medical advice and does not diagnose or treat any condition; check with a clinician before using melatonin or if you have a sleep or health concern.