Trip timing
Everything here is calculated locally. No flight-number lookup or live data required.
Recovery mode
A balanced default that trades a bit of effort for faster recovery.
Recovery summary
Start with the timezone gap and your first local night, then shape the rest of the day around that.
7h
Your destination day runs later than your origin day
16h
Recommended mode: Moderate
3d
Aim for around 22:00 on night one
Jan 15, 2026, 6:00 PM
Bias afternoon and early-evening activity
Sleep
Try to fall asleep around local 22:00 on the first night. Avoid going to bed too early.
Light exposure
Keep your main activity block in the afternoon so you stay awake until local evening.
Caffeine
If you want coffee, wait about 1.5 hours after landing before using it.
Naps
If you need a nap, keep it under 45 minutes and try not to nap after local 16:00.