Arrive ready, not wrecked

Personalized light, sleep, and caffeine schedules to shift your circadian rhythm before you land.

Plan Your Trip

Enter your flight details to generate a personalized schedule

Departing from

Arriving at

Departure

Select date

Arrival

Select date

Your Preferences

Use melatonin

Low-dose timed supplements

Strategic caffeine

Coffee or tea timing recommendations

Include exercise

Physical activity can help shift rhythms

Recommend naps

Strategic napping to reduce sleep debt

Schedule intensity

Good balance of speed and practicality

Preparation days

Days before departure to start adapting

Usual wake time

Usual sleep time

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Select airports to see time shift

Days before

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Flight time

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Days after

Get calendar reminders

How it works

Dawnward uses the Forger-Jewett-Kronauer circadian model to calculate optimal light exposure, melatonin timing, and caffeine windows based on your specific flight and sleep patterns.