| Depart Time | Time Zone | Depart Airport | Arrival Time | Time Zone | Arrival Airport | Hours in Flight |
|---|---|---|---|---|---|---|
| 2/24 3:00pm | 4 | Sacramento, CA, USA | 2/24 4:35pm | 4 | Los Angeles, CA, USA | 1 hr, 35 min |
| 2/24 5:45pm | 4 | Los Angeles, CA, USA | 2/25 1:30pm | 13 | Paris-De-Gaulle, France | 10 hr, 45 min |
| 2/25 8:15pm | 13 | Paris-De-Gaulle, France | 2/26 10:00am | 17 | Delhi, India | 9 hr, 15 min |
| 2/26 3:25pm | 17 | Delhi, India | 2/26 4:25pm | 17 | Jaipur, India | 1 hr, 0 min |
| Total Travel Time: | 36 hr | |||||
Swipe horizontally to view the full flight info
Given the flight required for this leg of her trip, Sharon's StopJetLag travel specialist determined that the optimal time to start living on India time was on her flight from Paris to Delhi. This information was included in the individual Trip Notes that were created by her travel specialist.
Tuesday, 2/24 Departing Sacramento, CA, USA for Jaipur, India
Time Zone Change: +13 hours, 30 minutes Effective Body Clock Adjustment: -11 hours, 30 minutes
Changing from PST - Pacific Standard Time to INST - Indian Standard Time
RESET WATCH: Your first realistic opportunity to start sleeping/living on your new time zone is after your connecting flight leaves Paris-De-Gaulle to fly to Delhi.
Sleep on Sacramento time on the flight from Los Angeles to Paris-De-Gaulle.
On your flight from Paris-De-Gaulle to Delhi you should rest/sleep for several hours at the beginning of the flight since it is 12:45 am in Jaipur when you leave Paris-De-Gaulle.
Eat some high protein food when it is time for breakfast on Jaipur time. Your goal is to have two-thirds of your daily protein by the time you have finished eating your mid-day meal.
StopJetLag creates personalized Flight‑Aligned™ jet lag plans built around your exact flights, connections, departure times, arrival times, and travel schedule. Rather than providing generic jet lag advice, every plan sequences sleep, bright light, meal timing, caffeine, activity, and optional melatonin to match your itinerary and personal travel habits. The objective is to help synchronize your body clock with your destination time zone as quickly as possible, so you arrive ready for business, competition, or vacation.
StopJetLag uses chronobiology—the science of the body's internal clock—to determine the optimal timing for every activity that influences circadian rhythm.
The system analyzes your flights, available sleep opportunities, time zone changes, and daily routine to create a coordinated schedule that strategically shifts your biological clock toward destination time.
Every recommendation works together, allowing your body to adapt more efficiently than following isolated jet lag tips.
Prevent Jet Lag with Correct Lighting LevelsBoth Exposure To and
Avoiding Bright Light
Assists in Preventing
Jet Lag
Recent research (1)(2) has emphasized the strong effect bright light can have on resetting your body clock to prevent jet lag when it is coordinated with your regular sleep patterns.
Your StopJetLag instructions take advantage of lighting influences, making them part of its comprehensive approach to your beating jet lag. Your Plan notes appropriate periods for you to seek out 'Bright Light' (outdoor or indoor) as well as times for you to 'Avoid Bright Light'. Bright light is considered to be as close to outdoor daylight as possible; the brighter the better. If it is necessary for you to be outside during the 'Avoid Bright Light' periods, wear sunglasses.
It is best for you to follow the Bright Light exposure patterns for 2 days upon your arrival at your destination.
(1) Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Med Clin 2009;4:241–55.
(2) Czeisler, C. A., R. E. Kronauer, J. S. Allan, J. F. Duffy, M. E. Jewett, E. N. Brown, and J. M. Ronda. Bright light induction of strong (type 0) resetting of the human circadian pacemaker. Science 244:1328–1333, 1989.
Jet Lag Prevention With Melatonin SupplementsThe effects of melatonin supplements for preventing jet lag have been well researched.(1)(2) Your StopJetLag Plan will apply this research using your personal profile and flight schedule that you provide us with to furnish you with the correct time for you to use optional melatonin supplements.
Correctly timed
melatonin supplements
help prevent jet lag
Melatonin is a substance naturally produced by the pineal gland. It is a synthesis of two compounds, tryptophan (an amino acid) and serotonin (a neurotransmitter) and is central to your body's preparedness for sleep. Thus, melatonin is another powerful influence on your body clock and the recommendations for the use of melatonin supplements in your StopJetLag Plan are based on the latest research of Dr. Alfred Lewy and reviewed by Dr. Charles Ehret. Although the proper types and timing of meals helps your body produce melatonin naturally and at precisely correct times, the addition of melatonin pills can enhance this effect.
Your StopJetLag travel specialist reviews and resolves the recommended times for using melatonin in relationship to your flight departures and arrivals before sending your StopJetLag advice.
Avoid Jet Lag with Meal Types and TimingThe type of food you eat is
important to alleviating jet lag
because of the chemical cues
specific food types give your body.
The timing of meals and sleep plays an important role in adjusting to a new time zone. StopJetLag schedules when to sleep, when to remain awake, and when to eat based on your itinerary and your first realistic opportunity for destination-time core sleep. Meal timing and meal composition are also coordinated throughout your journey, helping reinforce the body's transition while maintaining alertness and supporting recovery after long-haul travel.
StopJetLag uses the naturally occurring fluctuations in your body's energy reserves to help switch your sense of time to a new pattern. In your pre-flight days, the Large Meal/Light Meal pattern alternately builds up and depletes your glycogen (blood sugar) reserves, which prepares your body's clocks for adjustment. Light Meal Days are days in which your meals should be small and low in both calories (40-60% below normal) and carbohydrates. Be sure to consume enough food on 'Light Meal' days to avoid any feeling of weakness. On Large Meal days, you should consume significantly more calories than usual ; your breakfasts and lunches should be high in protein (eggs, meat, fish, dairy products, legumes, etc.), but your suppers should be high in carbohydrates (rice, pasta, potatoes, cereals, etc.). Try to consume 2/3 of your daily protein foods at breakfast and lunch. You can refer to the Plan's Sample Meals page for additional information.
Reset Your Body Clock with Optimized Rest/Sleep and Activity PatternsYour StopJetLag Plan
deals with flight complexities
relative to your sleep patterns
One of the most important objectives of StopJetLag is to help you avoid sleep deprivation which is often a result of jet lag and compounds the problem. The program determines the best transition schedule to ensure 'core sleep' periods during your trip. By following the recommendations for both rest and activity periods, you will find it much easier to sleep on an appropriate schedule upon arriving at your destination.
Exact flight times and connections are important to avoiding jet lag. Other methods give you a recommendation based only on the flight day, without considering the flight times. In contrast, StopJetLag considers your flight times and the point at which they occur during your daily cycle. This can make a profound difference in the proper handling of your body clock adjustment.
When jet lag plans don't account for all your connections, jet lag hits harder than it has to.
StopJetLag aligns your first destination-time core sleep with your actual flight schedule—so your internal body clock and your trip progress in unison. Using principles of chronobiology, our flight-aligned sleep method synchronizes your circadian schedule with your travel itinerary.
StopJetLag delivers the correct scientific timing for all of these scientifically proven body clock influences:
 |
Flight departures and arrivals coordinated |
 |
Optimal time to reset watch and begin living on destination time |
|
Strategic sleep and rest timing |
|
Bright light exposure (preferably sunlight) |
|
Avoiding bright light at key times |
|
Meal timing, types and sizes |
|
Optional melatonin supplements recommended |
 |
Be active, light exercise |
 |
Times for consuming caffeinated drinks |
Jet lag results from crossing multiple time zones faster than your circadian rhythm can naturally adjust. StopJetLag is based on more than three decades of practical experience applying chronobiology research to international travel. Instead of relying on a single solution, the Flight‑Aligned™ approach combines all of the scientifically proven body clock influences—including light exposure, sleep timing, meals, caffeine, exercise, and optional melatonin—into one integrated schedule. By coordinating every influence at the correct time, the plan helps reduce fatigue and accelerate adjustment to local time.
Every StopJetLag plan is customized for the traveler's exact itinerary, including departure times, connecting flights, layovers, arrival schedules, hotel check-in times, and personal preferences. The planning system evaluates numerous timing possibilities before producing a practical schedule that reflects the realities of each journey. Complex international itineraries with multiple connections receive the same level of detailed coordination as direct flights, ensuring every recommendation fits the actual travel experience.
Your StopJetLag VIP Plan will deliver you jet lag avoidance advice that is created for your specific flights on your trip and your typical living patterns.
Here's the information your StopJetLag travel expert will provide you with to address jet lag.
Your StopJetLag Plan Agenda is your personalized, hour-by-hour schedule for sleep, light, meals, and other key body-clock actions — precisely aligned with your flights.
Your Trip Notes give you the scientific rationale for the timing of each jet lag influence, so you can understand how to conquer jet lag based on addressing the nuances of your trip.
Your StopJetLag Mobile App delivers your jet lag advice with notifications and reminders at the right times for your trip, so you can follow your plan with confidence and ease.
.png "StopJetLag Mobile Devices")
Your personalized StopJetLag plan is delivered in an easy-to-read format that can be viewed on desktop computers, tablets, or mobile devices.
Travelers also have the option of using the StopJetLag mobile app to receive timely reminders for sleep, meals, bright light exposure, activity, caffeine, and optional melatonin throughout their journey.
Clear, step-by-step instructions make it easy to stay on schedule, even during airport transfers and long-haul flights.
StopJetLag aligns your first destination-time core sleep with your actual flight schedule - so your internal body clock and your trip progress in unison.
Expert-reviewed. Built from your real itinerary.
Works for business and leisure travelers with even the messiest flight connections.
StopJetLag delivers the correct scientific timing for all of these scientifically proven body clock influences:
|
Flight departures and arrivals |
|
Reset watch and begin living on destination time |
|
Sleep or rest |
 |
Keep active, do NOT nap |
|
Bright Light (preferably sunlight) |
|
Avoid Bright Light |
|
Meal times, types and sizes |
|
Optional melatonin supplements recommended |
|
Be active, light exercise |
|
Ok to consume caffeinated drinks |
 |
Avoid caffeinated drinks |
You’ve got an important long distance trip coming up and you don't want jet lag.
A custom trip analysis by a jet lag travel specialist will give you the advantage to effectively beat jet lag.
and has given us many extra days of wide-awake travel... by enabling us to immediately adjust to new time zones all around the world on many trips from Atlanta to Abu Dhabi... to Australia... to Africa... to Russia... and beyond.
Our StopJetLag advice is the first investment we make in our trip after booking our flights."
Rosie and Ladd Jones, Atlanta, GA
You should use all of these influences which have a cumulative effect when used to avoid jet lag
StopJetLag delivers the correct scientific timing for all of these scientifically proven body clock influences:
|
Flight departures and arrivals (including your flight connections) |
|
Reset your watch and begin functioning on your new time zone |
|
Sleep or rest at these designated times |
|
Keep active, do NOT nap at these designated times |
|
Bright Light (preferably sunlight) at these designated times |
|
Avoid Bright Light at these designated times |
|
Meal times, types and sizes, |
|
Optional melatonin supplements recommended at these designated times |
|
Be active, light exercise to raise your body temperature at these designated times |
|
Consume caffeinated drinks at this time if you are normally a caffeine user |
|
Avoid caffeinated drinks at this time |
The goal is to have your body feel like when you are having your first high-protein breakfast on your new time zone that it has been approximately 12 hours from your last suppertime meal.
Your StopJetLag VIP Trip Notes are written up when your Plan is created and reviewed to help you understand the nuances that apply to your trip.
Thousands of clients have regained their travel experience.
Scientifically backed methods for adjusting to new time zones.
"My wife and I flew from New Hampshire to California to Brisbane, Queensland, Australia.
And our hosts, who live there and who fly frequently between the United State and Australia, could not believe that we suffered no jet lag!
We used our StopJetLag program which added several more enjoyable and restful days to our vacation."
Sheldon and Nina Perry, New Hampshire
Provide your flight details along with your sleep and meal patterns.
Receive a personalized StopJetLag VIP Plan from our expert.
Implement the strategies and enjoy a refreshed journey.
Jet lag can rob you of valuable time, leaving you groggy and unable to enjoy your travels. At StopJetLag, we provide a detailed plan tailored to your scheduled flights and living routines, helping you transition smoothly to your destination's time zone. With light exposure, meal, sleep, caffeine, and melatonin timing recommendations from our experts, you'll feel energized and ready to explore as soon as you arrive.
"First of all you really helped me on my trip to Seattle.
I followed your jet lag plan to the tee and it was great!
So I had for the first time no jet lag when I traveled all the way to Seattle (10 hours difference).
And then I traveled all the way back and had no jet lag.
So thank you so much.
It was really, really helpful and so informative, and really a great tool to have.
So thank you so much!"
Talia Wolf, Founder - GetUplift, Tel Aviv
|
StopJetLag Optimized Plan |
Timeshifter Self-Service App (and others) |
|
|---|---|---|
|
Your StopJetLag VIP Plan is created and reviewed by a person expert in avoiding jet lag |
Y | |
| Your jet lag specialist will: | ||
| • Coordinate any timing conflicts between your flight itinerary, sleep, light exposure, meal timing, caffeine, and melatonin use | Y | |
| • Determine when taking melatonin needs to be delayed since you need to be awake to catch your flight connections | Y | |
| • Evaluate when your first opportunity to get core sleep occurs on your new target time zone | Y | |
| Optimal time to start living on your destination time zone | Y | |
| Determined by: | ||
| • Your flight times, including connections, and sleeping patterns (between your original and target time zones) | Y | |
| • Your first opportunity to get core sleep on new target time zone | Y | |
| StopJetLag VIP Trip Notes | Y | |
| • Address the nuances caused by your flight times, including connections, and sleeping patterns (between your original and target time zones) | Y | |
| • Clarify your jet lag advice refinements after your first opportunity to get core sleep on your new target time zone has been confirmed | Y | |
| Exposure to Light | ||
| • Exposure to Bright Light | Y | Y |
| • Avoid Exposure to Bright Light | Y | Y |
| Melatonin Usage (Optional) | ||
| • Melatonin Timing Recommendations | Y | Y |
| • Based on the Optimal time to start living on your destination time zone | Y | |
| Caffeine Usage | ||
| • Caffeine Timing Recommendations | Y | Y |
| Food (types, size, and timing) | Y | |
| • Gives you the best time for your first breakfast meal on your new target time zone | Y | |
| • Schedules meals on your current original or target times zone based on the optimal time for you to start shifting your body clock | Y | |
| • Food types and meal sizes | Y | |
| Flight Times Displayed | ||
| • Shows flight times on both the connecting airport time zone and your current preferred body clock time zone | Y | |
| • Shows flight times based on the connecting airport time zone | Y | |
| Sleeping times available | ||
| • Based on your specific bedtime in hours and minutes | Y | |
| • Hourly only (9pm to 2 am) | Y | |
| • Based on your specific wakeup time in hours and minutes | Y | |
| • Sleep duration (7, 8, or 9 hrs - hourly only) | Y |
Courtesy of Katie - katie's Travel Toolkit
Imagine arriving fresh at your destination, regardless of the time zone. Now you can with StopJetLag.
StopJetLag offers an easy-to-follow, individualized plan for your specific itinerary. The plan is based on a natural approach to safely and effectively reset your body clock by correctly timing your intake of food, drink, sleep, bright light and optional melatonin supplements. There's no guesswork. And mobile alerts make it even easier.
StopJetLag is:
Thousands of travelers have successfully eliminated jet lag. You will too or we'll refund your money. No questions asked.
Your time is valuable. Your performance matters. And jet lag has no place in either.
Here’s how the StopJetLag VIP Plan makes sure you arrive ready — every time.
30+ Years of Experience Behind Every Plan
Your VIP Plan isn’t auto-generated. It’s built and reviewed by a jet lag expert who understands the science and the realities of travel.
➤ You get a plan that works with your exact flights — not generic advice.
Your Agenda Includes All the Right Cues, at the Right Time
Your plan integrates proven body clock influencers:
→ Bright light, sleep, meals, caffeine, melatonin, exercise, and more — all timed to support your shift.
➤ You’ll know exactly what to do and when to do it to avoid jet lag.
Trip Notes Tailored to Your Flight Schedule
Late arrivals, long layovers, tricky transitions — we factor it all in.
➤ Your plan adapts to your real itinerary, so nothing throws you off.
Get clear Step-by-Step instructions and timely reminders when you need them, not buried in your carry on.
➤ Stay on track effortlessly — no guesswork, no forgetting. Just results.
Your StopJetLag VIP Plan will deliver you jet lag avoidance advice that is created for your specific flights on your trip and your typical living patterns.
Here's the information your StopJetLag travel expert will provide you with to address jet lag.
Your StopJetLag Plan Agenda is your personalized, hour-by-hour schedule for sleep, light, meals, and other key body-clock actions — precisely aligned with your flights.
Your Trip Notes give you the scientific rationale for the timing of each jet lag influence, so you can understand how to conquer jet lag based on addressing the nuances of your trip.
Your StopJetLag Mobile App delivers your jet lag advice with notifications and reminders at the right times for your trip, so you can follow your plan with confidence and ease.
Whatever your final destination may be, here's what you can do before you board the plane to make that trip more seamless.
"SYNC UP WITH THE TIME ZONE. Jettison jet lag by following the personalized schedule for your itinerary at StopJetLag.com. You'll get an hour-by-hour plan that includes when to eat, rest, exercise, and get sun exposure so you'll be right in step with your destination's local time."
and has given us many extra days of wide-awake travel... by enabling us to immediately adjust to new time zones all around the world on many trips from Atlanta to Abu Dhabi... to Australia... to Africa... to Russia... and beyond.
Our StopJetLag advice is the first investment we make in our trip after booking our flights."
Rosie and Ladd Jones, Atlanta, GA
Once you’ve purchased a plan you can conveniently use it on your iPhone®, iPad®, Android™, or Windows® 11 device with our free mobile apps!
Curious? Learn more about what our plan does and how it works!
Transform your next trip into a more enjoyable and productive experience—without the hassle of jet lag.
Courtesy of Katie
Courtesy of Travel+Leisure & CNN Travel
Courtesy of Johnny Jet
Don't let jet lag interfere with the enjoyment of your holiday or affect your productivity on a business trip. Order your customized StopJetLag VIP Plan today. It's quick. Easy. And it's an incredible value for the money. You have nothing to lose with our 100% money-back satisfaction guarantee. Just read our testimonials!
Stopjetlag for iPhone and iPad Quickstart