01 / Your Flight
02 / Your Personalised Plan
04 / Pro Tips
How the jet lag planner works
Your body clock stays on home time when you fly. Cross time zones and it falls behind the local clock by roughly the time difference, which is what jet lag is. The planner works like a jet lag calculator: it takes your flight times, works out the time difference and whether you're flying east or west, then gives you a schedule for the day you fly, the flight itself, and your first day and night after landing.
Direction changes the plan. Flying west makes your day longer, so the plan keeps you awake on the plane and gets you to bed at 22:30 to 23:00 local time. Flying east makes your day shorter, so the plan has you sleep for four to five hours on board, wake before landing and stay up through your first day.
At landing, the plan shows the time in both places, so you know what your body thinks the time is. You can add every step to Google, Apple or Outlook Calendar.
Example: London to New York
Five hours west. Stay awake on the flight, with one nap of 20 to 30 minutes at most. Eat the meal service on New York time. Get daylight as soon as you land and stay up until 22:30 to 23:00. Alarm at 07:00 the next morning, then straight outside.
Example: London to Tokyo
Eight or nine hours east, depending on the time of year. Sleep for four to five hours on the plane and skip the alcohol. Wake about two and a half hours before landing and don't go back to sleep. Stay awake all day, with a 20 minute nap at most before 14:00, then go to bed at 21:00 to 22:00 Tokyo time.
Jet lag questions
How do I beat jet lag?
The most effective way to beat jet lag is to align your sleep and light exposure with your destination timezone as quickly as possible. Key steps include staying awake until local bedtime on arrival, getting morning sunlight, and avoiding naps longer than 20 minutes.
How long does jet lag last?
Jet lag typically lasts 1 day per timezone crossed. Flying east is usually harder than flying west. With the right recovery plan based on circadian rhythm science, most people feel significantly better within 1-2 days. More on how long jet lag lasts.
Does melatonin help with jet lag?
Low-dose melatonin (0.5-1mg) taken at destination bedtime can help reset your circadian rhythm faster. Higher doses are not more effective and can cause grogginess. Our melatonin guide.
Is it better to sleep on the plane for jet lag?
It depends on your direction of travel. Flying east, sleeping on the plane helps you arrive more aligned with the local clock. Flying west, staying awake is usually better so you can crash at the destination bedtime. Why direction matters.