Disclaimer

Not medical advice

Jet Lag Planner is a free tool that offers general wellness information about light, sleep, and travel timing. It is not medical advice, and it is not a substitute for the judgement of a qualified health professional. Nothing here diagnoses, treats, cures, or prevents any condition.

The plans are built from published research on circadian rhythms and are population estimates. Your own body may respond differently, and the research itself is clearer on some points than others. Where the evidence is thin, the articles say so.

Talk to a clinician before changing your sleep schedule if you have a sleep disorder, a mental health or heart condition, are pregnant, or take medication that a shift in routine could affect. Any decision about supplements or medication, including melatonin, is one for you and a doctor or pharmacist, not for this tool. Melatonin is a prescription medicine in New Zealand, as it is across the United Kingdom, the European Union, and Australia, and this site does not recommend it or suggest a dose.

If you feel genuinely unwell rather than jet-lagged, get medical help. In New Zealand you can call Healthline free on 0800 611 116 at any hour. In an emergency, call 111.

Accuracy

Time-zone rules, daylight saving dates, and flight times change, and the airport and timezone datasets behind the tool can carry errors. Check anything that matters, especially a departure time, against your airline and your own calendar.

Advertising

This site carries advertising, which is what pays for it. Advertisements are supplied automatically by third-party advertising networks and are marked as advertising where they appear.

We do not choose, write, or vet individual advertisements, and their appearance here is not an endorsement, recommendation, or health claim by us. That matters most for anything marketed as a sleep aid, supplement, or jet-lag cure: an ad for such a product is not evidence that it works, and nothing in our articles should be read as supporting it. Treat advertised health products the way you would treat any other, and ask a pharmacist.

Any purchase or dealing you have with an advertiser is between you and them. We are not a party to it and cannot help with their refunds, delivery, or claims.

Editorial independence

Advertisers have no say in what we publish. No advertiser has reviewed, approved, or paid for any article, ranking, or recommendation on this site, and the articles are not adjusted to suit them. Where an article says the evidence for something is weak, that stays true regardless of who is advertising alongside it.

External links

We link to research papers, health authorities, and other sites so you can check our sources. We do not control those sites and are not responsible for their content, accuracy, or privacy practices.

Use at your own risk

You use Jet Lag Planner at your own discretion and risk. See also our Terms of Use, including the rights under New Zealand consumer law that we cannot exclude, and our Privacy policy.