Jet Lag Planner
When to sleep, and when to get or avoid bright light, day by day — so your body clock catches up with where you are sooner. Based on the CDC's guidance for travellers.
Also from the CDC's advice
- Naps: short daytime naps of 20–30 minutes can help you stay alert; longer ones can make the next night's sleep harder.
- Caffeine: can help with daytime alertness at your destination, but stop about six hours before bedtime.
- Alcohol: keep it low — it may help you fall asleep but breaks sleep up. Both alcohol and caffeine can dehydrate you.
- Melatonin: low doses can help shift the body clock, but it is not regulated by the US Food and Drug Administration. Talk to a doctor or pharmacist before taking it, especially with other medicines.
Source: CDC Yellow Book — Jet Lag Disorder (updated 23 April 2025). This planner is general information, not medical advice.
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