Jet Lag Plan: Sydney to Los Angeles

Recover from a 17-hour shift by advancing your sleep schedule with science-backed light, meal, and melatonin guidance.

Step 1: Confirm Sydney as Departure
Ensure Sydney (AEST) is selected to establish your origin time.
Step 2: Confirm Los Angeles as Arrival
Choose Los Angeles (PDT) for a correct 17‑hour shift calculation.
Step 3: Enter Departure Time
Input your flight’s exact takeoff time from Sydney.
Step 4: Enter Arrival Time
Provide your landing time in Los Angeles for accurate scheduling.
Step 5: Add Your Bedtime
Enter your usual bedtime to plan incremental sleep advances.
Step 6: Add Your Wake-up Time
Input your regular wake time to align daytime activity.
Step 7: Choose When to Start
Select pre‑departure or post‑arrival adjustments with melatonin for early sleep.
Step 8: Export as PDF
Download your personalized plan for offline reference.

Advanced Features

17‑Hour Time Advance Plan a phased 7‑hour sleep advance to match LA’s timezone.
Melatonin for Early Sleep Low‑dose melatonin (0.5–1 mg) is recommended to help you sleep earlier.
DST & Local Time Automatically handles PDT/PST changes so you stay in sync.

Phase Advance Your Sleep
Shift sleep earlier by 1–2 hours per day starting 3 days before departure.
Morning Light in LA
Expose yourself to bright light on LA mornings to solidify your new rhythm.
Meal Timing Aligns Clock
Eat your first meal at local breakfast time (7–9 AM) to reset your food clock.
Stay Hydrated
Hydrate well and avoid alcohol; use blue‑light blockers before sleep.

Typically 4–5 days with a phased advance. Without it, recovery may take a week.

Yes, for advancing sleep: 0.5–1 mg one hour before your target bedtime.

Pre‑departure shifting is fastest; post‑arrival also works with melatonin support.

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