Generate Your Plan
Enter your flight details below to receive a personalised circadian rhythm adjustment schedule — science-backed and built around your specific journey.
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Jet Lag Plan™
Our algorithm uses circadian rhythm heuristics to time your light exposure and sleep perfectly.
How It Works
Jet Lag Plan™ turns your itinerary into a personalised circadian adjustment schedule in three steps.
Enter Your Flight Details
Provide your departure city, destination, travel dates, and personal preferences — including your chronotype (morning or evening person) and caffeine habits. The more detail you give, the more precise your schedule.
Receive Your Personalised Schedule
Our algorithm calculates the exact circadian phase shift required for your journey, then outputs a day-by-day schedule covering light exposure windows, optimal sleep times, and meal timing — starting before you even leave home.
Follow and Arrive Ready
Begin your plan 1–2 days before departure. Small, science-backed adjustments before and during your flight dramatically reduce fatigue and disorientation when you land.
What Your Plan Covers
Every plan includes four evidence-based components, each timed precisely to your departure, arrival, and chronotype.
Light Exposure Windows
Precise times to seek or avoid bright light. Light is the primary cue for your internal clock — getting this right accelerates adaptation by 1–2 hours per day.
Adjusted Sleep Schedule
Recommended bedtimes and wake times aligned to your destination time zone, accounting for your travel direction and personal chronotype.
Meal Timing Guide
When to eat, when to fast, and what to prioritise on travel days. Your digestive system has its own circadian clock; syncing meals with local time reinforces the shift.
Caffeine Strategy
Optimal windows for caffeine intake that keep you alert without interfering with your adjusted sleep schedule or delaying melatonin onset.
Why Timing Matters
Your circadian rhythm is a roughly 24-hour biological cycle regulated by a cluster of neurons in the hypothalamus called the suprachiasmatic nucleus (SCN). It governs sleep-wake cycles, body temperature, hormone release, and digestion.
When you cross time zones rapidly, your SCN remains locked to your origin time for days. The mismatch between your internal clock and the external environment causes the fatigue, insomnia, and cognitive fog we call jet lag.
Light is the primary zeitgeber — the key signal your body uses to set its clock. Seeking bright light at the right phase advances or delays your rhythm by 1–2 hours per day, compressing a week-long recovery into just 2–3 days.
Meal timing and physical activity act as secondary zeitgebers. Synchronising these cues with local time reinforces the light-driven shift and resolves digestive disruption — one of the most overlooked symptoms of long-haul travel.
Light Exposure
The most powerful tool for shifting your internal clock. Precise timing turns it into an accelerator.
Sleep Timing
Strategic pre-adjustment of bedtime prevents the worst of first-night insomnia and daytime fatigue on arrival.
Meal Timing
Your gut has its own clock. Eating at destination-aligned times speeds up full-body synchronisation.