Jet Lag Planner

Jet lag happens when your internal body clock (circadian rhythm) is still on home time after you cross time zones. This planner works out how far your clock needs to move and spreads the shift over several days, since your body can only adjust about one hour per day.

The Strategy

• Flying east (e.g. New York → London) means you need to advance your clock — go to bed and wake earlier. Morning light helps; evening light hurts.
• Flying west (e.g. London → Los Angeles) means you need to delay your clock — stay up and wake later. Evening light helps; morning light hurts.
• Trips crossing more than 12 hours are shifted the shorter way around the clock.

Light Exposure

Bright light is the strongest signal for resetting your clock. Each day the plan tells you when to seek light (go outside, open the blinds) and when to avoid light (dim the room, wear sunglasses). Timing it wrong can push your clock the wrong way, so follow the windows.

Tips

• Start adjusting a few days before you fly for the smoothest transition.
• On the flight, set your watch to destination time and eat/sleep accordingly.
• Stay hydrated and be cautious with caffeine and alcohol near your target bedtime.
• This is general guidance, not medical advice.