Sleep problems are the major complaint associated with jet lag. The plan will guide you back to your normal bedtime and wakeup time in the new time zone, and our advice is designed to get you back to your normal sleep pattern as quickly as possible!

Prioritize your time for sleep. This will help you wake up feeling alert and refreshed.

What are the benefits of sleep?  

Sleep is important for your health in its own right, helping the brain and body to “clean house” and get ready for the next day. Getting good sleep is also vital for maximizing your daytime performance and productivity. 

Finally, sleep also represents darkness to the brain and this scheduled light avoidance is also helping to shift your circadian rhythm more quickly.

I slept earlier or later than the plan said. Now what?

Don’t worry! Following the rest of the plan will still help you with your jet lag. But try to stick to your bedtime the following days.

The Science

The duration and quality of sleep is controlled by two main processes - one is the circadian time at which you sleep (Process C), and the other is determined by how long you have been awake and current sleep debt (Process S). 

Sleeping at the wrong circadian time is what causes the poor sleep symptoms associated with jet lag. When you sleep at the “wrong” time, it takes longer to fall asleep, your sleep is shorter, and you don't get the same quality of sleep.

By helping you reset your circadian rhythm more quickly, we are reducing the number of days with poor sleep and helping you recover and perform better as soon as possible. By starting to shift your sleep before you leave (the pre-adaptation option) this process speeds up even more.

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