Get a free day-by-day plan to beat jet lag: when to shift your sleep, when to seek or avoid bright light, and when to stop the coffee — personalized to your route, flight date, and your own sleep schedule.
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Where are you flying?
Built on circadian science Calculated on your device Free — no sign-up to view
How it works
Your body clock can only move about an hour earlier per day flying east, and about an hour and a half later per day flying west — that mismatch is jet lag. The single strongest tool for moving it faster is timed bright light: light at the right time pulls your clock in the right direction, light at the wrong time pushes it backwards.
This planner works out your time-zone shift for the exact flight date (daylight saving included), picks the easier direction for big shifts, and schedules sleep, light, and caffeine day by day — starting a few days before departure so you land already partly adjusted.
