Circadian adjustment

Beat jet lag before you land

Pick your flights and tell Meet me when you normally sleep. It maps your body clock to the destination and builds a day-by-day plan — light, sleep, caffeine, melatonin, meals and exercise — timed with circadian-rhythm research. Drop it on a calendar in one tap.

Your flights

Select every leg of the trip — outbound, connections and the way home. Time zones and arrival times come straight from the calendar events.

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Add a flight manually

From (origin time zone) To (destination time zone)

Departure (origin local) Arrival (destination local)

Your itinerary

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Your sleep & preferences

We estimate your body-clock low point (CBT_min) from your wake time, so your real hours matter.

Normal bedtime Normal wake time

Start shifting before I fly A few days of pre-adjustment is the single biggest lever, especially flying east. Include melatonin timing (0.5 mg) A strong clock-shifter, but not for everyone — check with a clinician.

Fine-tuning

Days to pre-adjust (max) No caffeine within (h of bed)

Educational guidance based on published circadian-rhythm research, not medical advice. Light is the dominant signal; if a light and melatonin cue conflict, follow the light.

Beat jet lag before you land

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