Sleep & jet lag planner

Shifts your body clock using light timing around core body temperature minimum (CBTmin), plus optional low-dose melatonin, cold/heat timing and caffeine cut-offs. Times are 24-hour.

Jet lag plan

A steady daily schedule built from your sleep goal: when to get light, when to keep it dim, and cut-offs for caffeine, food and naps. If your current wake time differs from the goal, it moves you there gradually.

Sleep schedule