Select departure and arrival cities to generate an optimal jetlag adaptation schedule
This planner provides general guidelines and is not medical advice. Consult a doctor if you have sleep disorders.
Generally about 1 day per hour of time difference. Eastward travel is harder to adapt to than westward.
Short-term use can help with jetlag. A low dose (0.5-3mg) taken 30-60 minutes before desired bedtime is typical.
Light is the strongest signal for your circadian clock. Timed bright light exposure accelerates adaptation.
Generate a customized sleep schedule for jetlag adaptation. Calculate time differences and get recommendations for light exposure, meal timing, and sleep adjustment.