Travel · WellnessSometimes the best plan is not to adjust at all.
Work out your actual shift, whether it's worth adjusting on a trip this length, and what to do with light — which does most of the work.
3 inputs
time shift
Both directions
light timing
3 min
to your plan
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Instant delivery to your emailThe Problem
Most jet lag advice assumes you should always adjust.
On a short trip, adjusting twice is worse than not adjusting
Two or three days somewhere and you'll be shifting back before your body has finished shifting out. Staying near home time is usually the easier trip.
Light at the wrong time shifts you the wrong way
It's the strongest lever you have and it works in both directions. Getting it backwards actively lengthens the adjustment.
'Take 3mg at bedtime' isn't advice anyone should give you
Melatonin is prescription-only in much of the world, sold openly elsewhere, and interacts with several common medications. The dose question belongs with a pharmacist.
Crossing time zones breaks medication schedules
Insulin, contraception, epilepsy medication — all timed. Nobody mentions it, and it needs sorting before you fly rather than at 35,000 feet.
What You Get
Practical, and honest about the evidence.
Your Actual Shift
And whether adjusting is worth it on this trip.
Light Timing
With the reasoning, so you don't get it backwards.
In-Flight Plan
Mapped to your real departure and landing times.
Long-Haul Health
Movement, hydration, and clot risk factors.
First Days There
Naps, the 3am waking, and when to stop trying.
Straight On Supplements
What melatonin does — and what to ask a pharmacist.
How It Works
From a long-haul to a workable first day.
1
Work out the shift
Zones crossed, days you'll be there, and how much you can shift beforehand — then decide whether to adjust at all.
~1 minute2
Get the plan
Light timing in the right direction, what to do before flying, an in-flight plan, and the first days there.
~2 minutes3
Sort the practicalities
Ask a pharmacist about timed medication, and a doctor about long-haul flying if that applies to you.
Before you flyDaylight
at the right end of the day does more than anything else available — it's far stronger than indoor light, and it's free
Short trip
often means don't adjust at all
Every 2 hrs
get up and move on a long flight
0
melatonin doses prescribed by an AI
Questions
Everything you need to know.
How long does jet lag actually last?
The usual rule of thumb is roughly a day per time zone, with eastward harder than westward — but that's an average with very wide individual variation, and the toolkit presents it as an estimate rather than a schedule. It won't predict how many days you personally will take, because nobody can.
Should I take melatonin?
That's a question for a pharmacist, and the toolkit won't give you a dose. It's prescription-only in much of Europe and Australia and sold openly in the US, formulations vary, and it shouldn't be assumed safe alongside anticoagulants, epilepsy or diabetes medication, immunosuppressants, or in pregnancy. What it will explain is what the timing is trying to achieve.
I'm only going for two days. Is it worth adjusting?
Usually not, and that's the first thing the calculator tells you. If you'd spend most of a short trip adjusting and then have to shift back immediately, staying close to home time is generally the easier trip — and that single decision changes everything else in the plan.
Does the direction really matter?
Yes, and getting the light timing backwards actively makes things worse rather than simply not helping. The plan explains the reasoning rather than just handing you times — and it's honest that at shifts approaching twelve hours the east-versus-west distinction stops being meaningful.
What about the flight itself?
You get a sleep and meal plan mapped to your actual departure and landing times — and the long-haul health basics most jet lag advice omits: get up every couple of hours, keep drinking water, and note that immobility raises clot risk, more so after recent surgery, in pregnancy, or with a previous clot.
I take medication at fixed times.
Then that's flagged as something to sort before you travel. Crossing several time zones affects dosing schedules for insulin, hormonal contraception, epilepsy medication and others, and a pharmacist can tell you how to handle the transition — it's not something to improvise mid-flight.
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