Circadian Jetlag Planner

Plan timezone adjustments scientifically. Avoid jetlag by utilizing light, darkness, and caffeine curfew offsets.

Departing From

Arriving At

Normal Bedtime

Total Shift Offset

7 Hours Westward (Delay)

💡 Optimized routing: Shortest biological direction selected (shifted by 7h instead of 17h).

Primary Strategy🌇 Evening Light Seek

Your 3-Day Adaptation Protocol:

Day 1 Protocol4:00 PM - 12:00 AM (Sleep Window)

Day 1: Delay bedtime by 0h. Seek bright late-afternoon exposure to hold off melatonin peak.

☀️ Light Exposure10:00 AM - 3:00 PMStep outside, no sunglasses.

🕶️ Avoid Light / Dark9:00 PM - 12:00 AMDim screen, use blackouts.

☕ Caffeine Curfew7:00 AMZero caffeine after this point.

Day 2 Protocol6:00 PM - 2:00 AM (Sleep Window)

Day 2: Delay bedtime by 2h. Seek bright late-afternoon exposure to hold off melatonin peak.

☀️ Light Exposure12:00 PM - 5:00 PMStep outside, no sunglasses.

🕶️ Avoid Light / Dark11:00 PM - 2:00 AMDim screen, use blackouts.

☕ Caffeine Curfew9:00 AMZero caffeine after this point.

Day 3 Protocol8:00 PM - 4:00 AM (Sleep Window)

Day 3: Delay bedtime by 4h. Seek bright late-afternoon exposure to hold off melatonin peak.

☀️ Light Exposure2:00 PM - 7:00 PMStep outside, no sunglasses.

🕶️ Avoid Light / Dark1:00 AM - 4:00 AMDim screen, use blackouts.

☕ Caffeine Curfew11:00 AMZero caffeine after this point.

Automate your travel shifting

The ARC app features a Travel Mode. It auto-detects your timezone shift, references your local flight time, and schedules lock-screen notifications reminding you exactly when to seek light, block light, or stop caffeine.

Get ARC Pro

The Science of Jetlag & Phase Shifts

Jetlag occurs when your body's master circadian clock, located in the suprachiasmatic nucleus (SCN) of the brain, is desynchronized from the actual astronomical solar day of your physical location.

Phase Advance vs. Phase Delay

Depending on which direction you fly, your body needs to shift its clock in one of two directions:

Phase Advance (Flying Eastward): You are flying "into the future." You need to shift your bedtime and wake time earlier. To do this, get bright light early in your destination morning. Avoid light in the destination evening.
Phase Delay (Flying Westward): You are flying "back in time." You need to shift your bedtime and wake time later. To do this, get bright light in the destination late afternoon or evening. This delays your melatonin peak, helping you stay awake.

What is Tmin (Temperature Minimum)?

Your core body temperature fluctuates in a 24-hour cycle, reaching its absolute lowest point (Tmin) roughly 2 hours before your natural wake time. Light exposure after Tmin advances your clock (wakes you up earlier). Light exposure before Tmin delays your clock (wakes you up later). The Circadian Jetlag Planner uses your timezone shift to structure light exposure windows relative to this biological threshold.

Your 3-Day Adaptation Protocol:

Automate your travel shifting

The Science of Jetlag & Phase Shifts

Phase Advance vs. Phase Delay

What is Tmin (Temperature Minimum)?

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