Jet Lag Plan: Mumbai to London

Adjust to a 4.5‑hour westward shift from IST to BST/GMT with our science-based, day-by-day recovery guide.

Step 1: Set Departure City to Mumbai
Ensure Mumbai (IST) is selected as your departure city. This sets the baseline for the westward 4.5‑hour time shift.
Step 2: Set Arrival City to London
Choose London (BST/GMT) as your arrival city so the planner can align your recovery plan to local London time.
Step 3: Enter Your Departure Time
Input your flight’s exact departure time from Mumbai. This lets the planner calculate the overnight schedule shift.
Step 4: Enter Your Arrival Time in London
Enter your scheduled landing time in London. This aligns your recovery plan with local cues like light and meals.
Step 5: Provide Your Usual Bedtime
Share your normal sleep time in Mumbai. The planner will use it to gradually shift your sleep schedule later.
Step 6: Provide Your Usual Wake-up Time
Tell us when you usually wake up. This sets the rhythm for adjusting your alert hours in London.
Step 7: Choose Adjustment Timeline
Pick whether to start shifting your schedule before departure or adjust after arrival — both are supported.
Step 8: Export Your Plan as PDF
Once ready, download your full recovery plan as a PDF — perfect for offline use during your trip.

Advanced Route Features

Circadian Science-Backed Strategy We guide your internal clock using science-based shifts in light exposure, sleep timing, and meal cues — ideal for westward travel.
Time Zone & DST Aware The planner automatically adjusts for BST or GMT based on your arrival date — no manual timezone guesswork.

Westward Is Easier — Use It
Westward travel (like to London) is easier to adapt to. Gradually delay your sleep by 30–60 minutes per night before departure if possible.
Seek Morning Light in London
After arrival, go outside in the morning sun. Bright light helps delay your circadian rhythm to match the new time zone.
Delay First Meal After Arrival
Have your first full meal only after local breakfast time in London (around 8 AM). This helps shift your body clock faster.
Hydration & Cabin Prep
Stay hydrated and avoid alcohol before and during flight. Try using blue-light blockers during the last 2 hours in-flight to prep for the new time.

Usually 3–4 days with proper planning. Without a shift strategy, it may take up to a week to feel normal.

No. Since your sleep schedule shifts later (not earlier), melatonin isn’t required for this adjustment.

Yes, post-arrival adjustment is supported — but pre-departure shifting is easier and often leads to faster recovery.

Your Mumbai and London time zones are mapped to calculate the 4.5‑hour westward shift.
Sleep and wake times are shifted later over a series of days to align with London time.
We use timed light exposure and food timing — no melatonin required for this adjustment.
You get a clear PDF plan for every day of your shift and arrival.

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