Land on local time.

Tell jetlagg.ing about your flight and get a day-by-day plan for sleep, daylight and caffeine that moves your body clock toward your destination, starting before you leave.

Plan my trip See how it works

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Dubai to New YorkNew York is 8 hours behind

Sample plan

2 days beforeDubai time

1 day beforeDubai time

Flight dayDubai time

First full dayNew York time

  • Sleep
  • Get daylight
  • Avoid bright light
  • In the air
  • Last coffee
Bedtime moves an hour later each night before you fly, so you land already part of the way onto New York time.

Three steps, a few days before you fly

  1. Add your flight

    Enter where you’re flying from, where you’re going and when you leave.

  2. Get your plan

    jetlagg.ing works out how far your body clock needs to move and in which direction, then spreads the change over the days around your trip.

  3. Follow it day by day

    Each day tells you when to sleep, when to find daylight and when to stop the coffee.

What your plan covers

Small, timed changes to the things your body clock pays attention to. Nothing you can’t do at home, at work or on the plane.

Sleep
Bedtimes and wake-up times that shift a little each day, starting before departure.
Daylight
When to get outside and when to keep the light low. Light is the strongest signal your body clock responds to.
Caffeine
When coffee will help you stay alert, and when to stop so it doesn’t get in the way of sleep.
On the flight
Whether to sleep or stay awake on board, based on where you’re landing and at what time.

Common questions

Why is flying east harder than flying west?

Your body clock naturally runs a little longer than 24 hours, so staying up later comes more easily than falling asleep earlier. Flying east asks for the harder of the two.

How early should I start?

Two or three days before you fly gives your body clock time to shift gradually. If you’re leaving tomorrow, starting today still helps.

Is it worth adjusting for a short trip?

For a stay of two or three days, keeping close to home time can be easier than adjusting there and then back again.

Is this medical advice?

No. It’s general guidance for healthy adults. If you have a sleep condition, are pregnant, or take medication that affects sleep, check with your doctor first.

Plan your next trip before you pack.

Add your flight and see your first day’s plan.

Plan my trip