Light
Precise windows to seek or avoid bright light—the strongest signal for resetting your internal clock.
01 · Itinerary
Build your personalised
jet lag plan.
Enter your origin, destination and travel times, then add your normal sleep pattern and caffeine habits. Our calculator turns the time-zone shift into a schedule you can follow at a glance.
01 Itinerary02 Preferences03 Schedule
INTL (DD/MM)
24 Hour
Your Itinerary
Leg 1
Leave blank to estimate
Preferences
Complete every leg to continue
Leg 1 ×
Select each location from the dropdown
My Trips
Complete every leg (origin, destination, departure) to save this itinerary.
What the plan controls
Four signals.
One clear schedule.
Each action is timed against your route, direction of travel and normal rhythm.
Sleep
Bedtimes, wake times and naps shaped around destination time rather than generic advice.
Meals
Simple eating windows that reinforce local time and reduce digestive disruption.
Caffeine
Useful windows for alertness, with cut-offs that protect the sleep you need.
Before you travel