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Beat jet lag with light, timed right.

Enter your flight and get a personalized day-by-day plan — when to seek bright light, when to avoid it, when to shift sleep — built on published circadian science. Free forever, runs entirely in your browser.

Flying from

Flying to

Departure date

Departure time (local)

Arrival date

Arrival time (local)

Your usual wake-up time

Your usual bedtime

Nights at destination

Add a layover One stopover — we'll time light around it too.

Layover airport

Layover arrival date

Arrival time (local)

Layover departure date

Departure time (local)

Include melatonin guidance Optional. Shown only if you tick this — and always with a talk-to-your-doctor note.

Plan my return flight too Adds a mirrored plan for the way home — same science, reversed.

Return departure date

Return departure time (local)

Return arrival date

Return arrival time (local, home)

Why light timing works

Your brain holds a ~24-hour clock that is reset daily by light. Light seen after your nightly low point of body temperature (about 2–3 hours before you normally wake) shifts the clock earlier; light seen before that low point shifts it later. Flying east means you must shift earlier, flying west means later — so the same sunlight helps or hurts depending on when you see it. This planner times everything to that rule.

Start 2–3 days early: shifting sleep by about an hour a day before you fly is the single most effective step.
East is harder than west: the body delays (shifts later) more easily than it advances, so eastward trips need more days.
Melatonin is a helper, not the fix: correctly timed light does the heavy lifting; melatonin at the right circadian time speeds it up.
Caffeine and naps are tactical: caffeine early in the day, never within 6–8 hours of bedtime; naps under 30 minutes.
Short trip? Don't adapt: if your stay is shorter than the days needed to shift, staying on home time beats a half-shifted clock.

Based on: CDC Yellow Book — Jet Lag Disorder · Mayo Clinic · Frontiers in Physiology (2019) · Univ. of Pennsylvania — Burgess guide (PDF)

Not medical advice. This is general wellness information based on published circadian research. Melatonin is a supplement that interacts with medications and conditions — talk to your doctor before using it, especially if pregnant, nursing, under 18, or managing a health condition.