How to use it
- Choose your home and destination time zones.
- Enter your departure and arrival dates.
- Enter your usual bedtime and wake-up time.
- Follow the suggested day-by-day schedule, then save or print it.
Understanding your results
The plan shifts your sleep by up to one hour per day — earlier when flying east, later when flying west — starting a few days before you leave and continuing after you arrive. For very large shifts (over ~8 hours eastward) some travelers find it easier to delay instead.
Light is your strongest signal
Getting daylight in the destination's morning (after eastward travel) or evening (after westward travel) can help your body clock adjust. Keep naps short and eat on local time.