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Jet Lag Recovery Planner

Adapt your biological clock to travel shifts. Schedule precise light seek and avoidance windows based on aviation sleep guidelines.

Route Details
Select your departure and arrival time zones to generate a science-backed light re-alignment schedule.

Travel Analysis

Your trip involves a 11 hour shift (Westward travel). Westward travel requires a Phase Delay (shifting your circadian rhythm later).

Circadian Adjustment Plan
Hourly light exposure windows (displayed in destination local time).

Day 1 after arrival

Seek Light Window

10:00 AM – 2:00 PM

Avoid Light / Darkness

8:00 PM – 12:00 PM

Target Sleep Window

1:00 AM – 9:00 AM

Melatonin Timing

Take ~0.5mg at 12:00 AM

Day 2 after arrival

Seek Light Window

11:00 AM – 3:00 PM

Avoid Light / Darkness

9:00 PM – 1:00 AM

Target Sleep Window

2:00 AM – 10:00 AM

Melatonin Timing

Take ~0.5mg at 2:00 AM

Day 3 after arrival

Seek Light Window

1:00 PM – 5:00 PM

Avoid Light / Darkness

11:00 PM – 3:00 AM

Target Sleep Window

4:00 AM – 12:00 PM

Melatonin Timing

Take ~0.5mg at 3:00 AM

Day 4 after arrival

Seek Light Window

2:00 PM – 6:00 PM

Avoid Light / Darkness

12:00 AM – 4:00 AM

Target Sleep Window

5:00 AM – 1:00 PM

Melatonin Timing

Take ~0.5mg at 5:00 AM

Day 5 after arrival

Seek Light Window

4:00 PM – 8:00 PM

Avoid Light / Darkness

2:00 AM – 6:00 AM

Target Sleep Window

7:00 AM – 3:00 PM

Melatonin Timing

Take ~0.5mg at 6:00 AM

Day 6 after arrival

Seek Light Window

5:00 PM – 9:00 PM

Avoid Light / Darkness

3:00 AM – 7:00 AM

Target Sleep Window

8:00 AM – 4:00 PM

Melatonin Timing

Take ~0.5mg at 8:00 AM

ShiftVitals

Jet Lag Recovery Plan

Re-aligning circadian rhythms through scheduled light cues.

11 Hour Time Shift

Westward Adaptations

Plan Period

Estimated adaptation complete in 8 days.

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The Biology of Jet Lag

Jet lag, or desynchronosis, occurs when you travel rapidly across multiple time zones, leaving your body's internal biological clock (circadian rhythm) out of sync with the destination's day-night cycle.

Your circadian rhythm is governed by the suprachiasmatic nucleus (SCN) in the brain. The SCN relies heavily on external cues—specifically light exposure—to determine when to release melatonin, the hormone that promotes sleep.

Key Recovery Strategies

  • Light Exposure (Entrainment): Bright light is the single most powerful tool for resetting your clock. Seeking light at the correct times shifts your rhythm, while avoiding light prevents shifting in the wrong direction.
  • Melatonin Supplementation: Taking a low dose (0.5mg to 3mg) of melatonin in the evening of your new destination time helps signal bedtime to the SCN, advancing or delaying your sleep cycle.
  • Gradual Adaptation: The body can naturally adapt by approximately 1 to 1.5 hours per day. A 6-hour shift requires about 4 to 5 days of structured routine to achieve full metabolic adjustment.

Frequently Asked Questions

References & Scientific Sources

  • Sack, R. L. (2010). Jet Lag. New England Journal of Medicine, 362(5), 440-447.
  • Eastman, C. I., & Burgess, H. J. (2009). How to travel the world without jet lag. Sleep Medicine Clinics, 4(2), 241-255.
  • American Academy of Sleep Medicine (AASM). Circadian Rhythm Sleep Disorders Practice Parameters. Healthy Sleep Resource Guide.