Beat the Bengaluru → San Francisco clock
Personalized, science-based jet lag plans that match your itinerary and routine.
Enter trip details
Tell the planner your departure & arrival cities, flight times, and typical sleep/wake hours so the plan matches your routine.
Pick a timeline
Select "After Departure", "After Arrival", or "Days Until Departure" to shape whether the plan shifts you before, during, or after travel.
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.
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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