The science
Give sleep a place in your trip
Your plan gives you times to try to sleep, with notes where sleep may be difficult. These are sleep opportunities, not a promise of sleep.
Tiredness and timing
The longer you stay awake, the more sleep pressure tends to build. Your body clock also affects when sleep comes easily, so tiredness alone may not make a new bedtime feel natural.
Before departure
In controlled studies, changing sleep times together with timed light has shifted body-clock timing. Your plan may include changes before departure, depending on your trip and your answers.
During your stay
Your plan gives you sleep times for your stay. For a short visit, it may keep sleep closer to home time rather than aim for a full move to local time.
Naps and waking up
Some plans include a nap or a rest opportunity. You may feel groggy after waking, especially during your biological night; a nap does not guarantee that you are ready to drive.
If you wake during the night
On some nights, your plan may warn that you could take longer to fall asleep or wake for a while. It may also ask you to keep lights off or very dim if you wake. This is a timing note, not a diagnosis of a sleep problem.
Ready to try it on your next trip?
Plan your trip