Jet Lag Recovery Planner

A science-backed sleep shift schedule. Get recovery days, pre-trip and post-arrival light-exposure windows, and jurisdiction-aware melatonin guidance based on the Eastman & Burgess protocols.

Phase-shift constants v1.0.0 · verified 2026-06-09

Plan your shift

Origin timezoneDestination timezoneCountry (gates melatonin guidance)

Departure (origin local time)Arrival (destination local time)Trip length (days)

ChronotypeAge bandPre-trip days available

Habitual wake timeHabitual sleep timeCaffeine use

Melatonin timingI plan to sleep onboard

Your recovery plan

Data verified 2026-06-09

Time zones crossed: 5
Travel direction: Eastward (phase advance)
Recovery days (estimate): 3

Pre-trip shift schedule

Day -3Wake: 05:15Sleep: 21:15Light exposure: 05:15–07:15Avoid light: 18:15–21:15
Day -2Wake: 03:45Sleep: 19:45Light exposure: 03:45–05:45Avoid light: 16:45–19:45
Day -1Wake: 02:00Sleep: 18:00Light exposure: 02:00–04:00Avoid light: 15:00–18:00

Post-arrival schedule

Day +0Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00
Day +1Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00
Day +2Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00
Day +3Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00

Melatonin timing

Melatonin guidance is hidden until you mark the consent checkbox above.