Jet Lag Plan: New York to London
Recover from a 5‑hour eastward shift with science‑backed light, meal, and melatonin guidance.
Step 1: Select New York Departure
Use our city picker to choose New York (EST) as your starting point for accurate time alignment.
Step 2: Select London Destination
Pick London (GMT/BST) so the planner can calculate your 5‑hour phase shift eastward.
Step 3: Enter Your JFK Departure
Input your exact departure time to sync your first sleep adjustment with New York’s pre‑flight window.
Step 4: Enter Your Heathrow Arrival
Log your landing time so the tool can slot in the first London‑time morning cue by the Thames.
Step 5: Add Your Usual Bedtime
Tell us when you normally sleep, so we can build a phased schedule that lands you at the right London‑time night.
Step 6: Add Your Usual Wake‑Up
Record your typical wake‑up hour to align daylight exposure with London’s sunrise.
Step 7: Choose Start Option
Decide whether to begin adjustments before departure or upon landing in London.
Step 8: Download Your Plan
Export a printable PDF—complete with stage‑by‑stage light, meal, and melatonin instructions anchored to London landmarks.
Advanced Features
- Sunrise Anchoring Synchronize your wake times with London’s first light over the Thames for a natural circadian boost.
- Landmark‑Based Cues Incorporate iconic routines—like an 8 AM coffee near Big Ben—to solidify your new time rhythm.
- Melatonin Coordination Targeted 0.5 mg doses timed to London evenings help you fall asleep as Big Ben chimes 10 PM.
Recovery Tips
Sip a Flat White at Dawn
Plan your first activity around London’s café scene—morning caffeine by 6 AM GMT helps reset your alertness.
Use Hyde Park for Light Therapy
Take a 20‑minute walk in Hyde Park at sunrise to reinforce your new wake‑time rhythm.
Align Meals with British Customs
Have your first meal at a traditional English breakfast slot (7–9 AM GMT) to cue your metabolic clock.
Evening Tea as a Wind‑Down
Enjoy a decaf tea around 8 PM GMT to signal your body to produce sleep hormones.
FAQs
Will Big Ben’s 10 PM chime help me sleep?
Yes—timed melatonin before local 10 PM leverages your body’s natural wind‑down, syncing with London’s night.
How do I handle BST start/end?
Our planner auto‑detects BST changes—just choose your travel date, and we’ll adjust daily cues accordingly.
Can I start adjustments mid‑flight?
Absolutely—use our “start on departure” option to begin melatonin and light cues at 30,000 ft.
Transatlantic & Major Hub Routes
How It Works
- Calculates your 5‑hour eastward shift across EST→GMT (or BST) on your travel date.
- Builds a day‑by‑day plan anchored to London sunrise, meals, and evening wind‑down rituals.
- Schedules melatonin doses to align with London‑time evenings and Big Ben chimes.
- Generates a PDF with landmark‑inspired cues for an effortless recovery in the UK’s capital.
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