Jet Lag Synchronization Planner
Translate your time-zone jump and flight length into an actionable shift plan with recommended bedtimes, light exposure, and melatonin guidance.
Wellness planning only—consult a medical professional before using melatonin or altering medication schedules.
Examples
- 7 h eastbound gap, 11 h flight, 22:30 bedtime, 2 prep days ⇒ Shift 1.88 h/day; first destination bedtime 20:45
- -8 h westbound gap, 12 h flight, 23:00 bedtime, 1 prep day, 2 h light ⇒ Shift 2.00 h/day; bright light near 19:00
FAQ
How do I convert usual bedtimes to decimal hours?
Divide minutes by 60 and add them to the hour—for example, 22:30 becomes 22.5 and 00:15 becomes 0.25.
What if I cannot pre-adjust for several days?
Set pre-trip days to 0 and the tool will shift everything to the arrival phase so you know how many days to allow on site.
Does the plan change for short stays?
Yes—if you are travelling for fewer than 3 days, reduce the pre-trip and post-arrival shifts to stay closer to your origin schedule.
Should I change meal timing too?
Align meals with the new time zone during the shift; consistent light, sleep, and nutrition cues speed up circadian realignment.
Additional Information
- A positive time zone gap indicates eastbound travel (destination ahead), while negative gaps model westbound routes.
- Shift per day increases slightly with longer flights to reflect added fatigue and slower circadian adaptation.
- Light anchor time refers to destination local time for bright light exposure; melatonin guidance assumes healthy adults following common chronobiology protocols.