Beat the Bengaluru → San Francisco clock

Personalized, science-based jet lag plans that match your itinerary and routine.

  1. Enter trip details

    Tell the planner your departure & arrival cities, flight times, and typical sleep/wake hours so the plan matches your routine.

  2. Pick a timeline

    Select "After Departure", "After Arrival", or "Days Until Departure" to shape whether the plan shifts you before, during, or after travel.

  3. Follow a day-by-day plan

    Get a science-based, hour-by-hour schedule for light, sleep, naps, and caffeine to steadily move your body clock toward San Francisco time.

  4. Save or share your plan

    Export the tailored plan as a PDF for offline use or to share with travel companions and teammates.

Why this planner helps

  • Trip-aware scheduling Plans account for your exact departure and arrival times so guidance fits the real flight windows and layovers.
  • Science-backed routines Daily recommendations are based on circadian science: timed light exposure, melatonin-friendly sleep windows, and strategic naps.
  • PDF export & portability Download a neat PDF of your personalized schedule — perfect for long flights, team trips, or packing into a travel folder.

Route-specific tips

  • Respect the 12.5-hour shift

    Bengaluru is roughly 12½ hours ahead of San Francisco — plan to shift sleep in half-day chunks rather than trying a full flip overnight.

  • Use morning light in SF, evening light in Bengaluru

    If you arrive in San Francisco, seek bright morning light to anchor an earlier day; if prepping in Bengaluru, evening light helps delay your clock.

  • Split long flights with planned naps

    A single long sleep on the plane can confuse your rhythm — short strategic naps timed by the plan work better than one long try at sleep.

  • Time caffeine to support, not sabotage

    Use caffeine in the planner’s recommended windows to improve alertness; avoid it close to planned sleep periods.

FAQs about Bengaluru ↔ San Francisco travel

How big is the time difference between Bengaluru and San Francisco?

Bengaluru is about 12 hours 30 minutes ahead of San Francisco (so a midday in Bengaluru is often an early morning in SF). Use the planner to visualize the exact offset for your travel dates.

Can I reduce jet lag if I have only one day before departure?

Yes — choose "Days Until Departure" and the planner will compress recommendations into the available time with conservative steps to avoid sleep debt.

Does the planner consider overnight layovers or multi-leg flights?

Yes — enter each leg’s departure/arrival times and the planner incorporates layovers into the day-by-day schedule so timing stays realistic.

Is the PDF schedule editable?

The PDF is a snapshot of your personalized plan. You can re-generate it quickly after adjusting inputs if your itinerary changes.

India to US West Coast

How the planner works

  • Takes your local sleep/wake pattern and target timezone to compute gradual shifts.
  • Uses timed light exposure and sleep windows aligned to circadian phase-shifting evidence.
  • Applies strategic naps and controlled caffeine timing to maintain daytime function.
  • Provides a downloadable plan so you can use the guidance on the go.
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Bengaluru → San Francisco Jet Lag Planner