Land already adjusted.
Most jet-lag advice is one-size-fits-all and useless on the second day. Tell us your flight — we’ll give you a day-by-day plan for sleep, light, caffeine and melatonin that actually fits the trip.
Direction matters
Flying east is harder than west — your body resists shifting earlier. The plan changes accordingly: more aggressive light timing east, gentler reset west.
Light is the lever
A 30-minute walk in morning sun beats any pill. We tell you when to seek light and when to wear sunglasses, down to the half-hour.
Caffeine is a tool
Strategically used in the first half of the destination day, cut off 8 hours before bed (12 if you’re sensitive). We do the math for you.
How it works
- 1You give us the flight
Departure city, arrival city, date and time. Two fields and a date picker.
- 2We calculate your shift
How many time zones you’re crossing, in which direction, and how hard your body is going to fight it.
- 3You get a plan
Three days before, the flight itself, then day-by-day for arrival. When to sleep, when to step into the sun, when to put down the coffee, when (and whether) to take melatonin.
- 4You actually do it
Add the milestones to your calendar. Or just keep the page open. The plan was built around the trip you typed in — no generic checklists.
Popular routes
Pre-computed guides for routes people actually fly.
Why this exists
Most “jet lag tips” articles are written by people who don’t fly much. The advice is generic, the reasoning is vague, and the moment you cross eight time zones it falls apart. The science is actually pretty settled — light, melatonin and meal timing shift your circadian clock in known directions, and the magnitude depends on when you apply them. We built the calculator that just does that math, for the route you’re flying, and turns it into something you can put in a calendar.