Beat Jet Lag.
Sync Before You Fly.

Jet lag happens when your internal body clock falls out of sync with local time at your destination. Your circadian rhythm governs sleep, digestion, and hormone release on a roughly 24-hour cycle tied to light and darkness. When you cross multiple time zones quickly, that cycle is disrupted and your body needs time to catch up. Symptoms include fatigue, difficulty sleeping, brain fog, and digestive issues.

Most people experience roughly 1 to 1.5 days of adjustment per time zone crossed, though it varies by direction of travel and individual biology. Flying east is generally harder than flying west because your body finds it easier to delay sleep than to advance it. Without any intervention, recovery from a Sydney to London flight can take up to two weeks.

The most effective approach is to shift your body clock before you fly, rather than waiting to recover after landing. Adjusting your sleep timing, light exposure windows, and caffeine schedule in the 2 to 4 days before departure significantly shortens recovery time. Armchair Jetlag generates a personalised day-by-day plan for your exact route so you can start adjusting immediately.

Yes. Light is the strongest signal your circadian system uses to set its internal clock. Bright light at the right time of day advances or delays your rhythm depending on your destination. Getting light at the wrong time can push your clock in the wrong direction and make jet lag worse. Armchair Jetlag calculates your optimal light exposure windows based on your flight direction and timing.

It is not about avoiding caffeine but timing it correctly. Caffeine taken too late in the day delays your circadian clock, which can help when flying west but worsens recovery when flying east. Cutting caffeine off at the right time for your destination's time zone is one of the simplest and most effective adjustments you can make before and after a long-haul flight.

Flying east is harder for most people. Your circadian rhythm naturally runs slightly longer than 24 hours, making it easier to stay up later (flying west) than to fall asleep earlier (flying east). The more time zones you cross eastward, the longer the recovery. Read our full breakdown for strategies tailored to each direction. Read our full guide →

Yes. Low-dose melatonin (0.5 to 1 mg) taken at your destination's target bedtime is one of the most evidence-backed tools for shifting your circadian clock. Timing is critical: melatonin at the wrong time shifts your clock in the wrong direction. Armchair Jetlag focuses on light, sleep, and caffeine scheduling, which can be combined with melatonin for best results.

Ideally 2 to 4 days before your flight. Small daily shifts in sleep timing and light exposure in the lead-up to departure have a compounding effect on your circadian rhythm. Even starting one day before your flight is more effective than waiting until you land. Enter your flight details in Armchair Jetlag and you will get a plan that starts right away.

Your first trip is free on signup with no credit card required. After that, you can choose between a monthly subscription for unlimited trips or a 5-trip pack if you travel less frequently. Both options are available in the app.