multi-day plans · 7 calculators
Fix a schedule
Multi-day plans, not single answers: reset a drifted schedule, cross time zones, or build a schedule around work and family.
- Schedule Fixer
A day-by-day plan to move a drifted, flipped, or shift-work schedule back to where you need it.
- Jet Lag
A multi-day light and sleep plan for crossing time zones, prep days before the flight and recovery days after.
- Family & Shift
Schedules for the people whose nights aren't their own: baby wake windows, teen school weeks, and night-shift day sleep.
Read the science
Teen Sleep Deprivation: Why Your Teenager Is Always Tired
The biological sleep shift in puberty, brain development impacts of chronic short sleep, school start times, and strategies to protect teenage sleep.
Jet Lag From New York to London, Paris and Amsterdam
Why a 5 hour eastward shift on an overnight flight hurts more than its zone count, the prep-night and arrival plan for both directions, and when a short trip is not worth adapting to.
Jet Lag From Los Angeles to Tokyo, Seoul, Shanghai and Hong Kong
Why the trans-Pacific trip is a 7 to 9 hour delay going out and an advance coming home, so the return is the harder leg, with the day-by-day plan for both directions.
Jet Lag From New York to Dubai, Doha and Delhi
The largest eastward advance from the East Coast, 8 to 10.5 hours on an overnight flight, why prep nights pay most on this route, and the day-by-day plan for both directions.
Jet Lag Flying From the US West Coast to India (and Back)
A near-inverted 10.5 to 11.5 hour shift: why the calculator delays your clock going out, why the return is the hardest leg of any US route, and the plan for both directions.
Jet Lag From Los Angeles to Sydney and Auckland
Why the date line costs a day but not your body clock: a 5 to 7 hour delay out (3 for Auckland in the US winter), the harder advance home, and the plan for both directions across the seasons.
Shift Work Sleep Guide: How to Sleep Better on Night Shifts
What actually works for shift workers: light management, strategic napping, rotating schedule advice, and building a sustainable sleep routine.
4 on 4 off Sleep Schedule: Sleeping on a Rotating 12-Hour Pattern
A practical plan for 4 on 4 off: holding one sleep window through four 12-hour nights, the switch day after your last night, and using the four days off well.
Panama Schedule (2-2-3) Sleep Guide
Why two-night blocks are too short to adapt to, the anchor sleep strategy that keeps your clock day-oriented, and how to use the every-other-weekend break.
DuPont Schedule Sleep Guide
Handling the DuPont rotation's four-night block, the quick turnarounds between shift types, and the seven-day break that settles the month's sleep debt.
Sleep Banking Guide: How to Prepare for Unavoidable Sleep Loss
The science of sleep banking, how much sleep credit you can accumulate, and effective strategies for preparing for scheduled sleep loss.
Wake Windows by Age
Age-by-age wake windows from newborn through preschool, with the science behind why they matter, sleepy cues that signal a closing window, and the two-nap to one-nap transition.
Educational information, not medical advice. Consult a healthcare provider for sleep disorders or before taking any supplement.