Jet Lag Planner

Jet Lag turns your flight into a day-by-day plan for adjusting to the new time zone — what time to sleep, when to seek bright light, when to avoid it, when to take low-dose melatonin, and when to stop drinking caffeine. Most jet lag advice is generic. This isn't. The plan is built from your actual itinerary and your own sleep habits, so a red-eye east and an afternoon hop west produce genuinely different schedules. WHAT YOU GET • A shifted sleep window for each day, before you fly and after you land • Bright-light seek and avoid windows — the strongest lever on your body clock, and the easiest one to get backwards • Low-dose melatonin timing (0.5 mg), placed relative to your target bedtime • Caffeine cutoffs, set about six hours before target bed • In-flight guidance, including layover naps that overlap destination night • A 24-hour timeline for each day, so you can see the whole plan…