Melatonin Dosage and Timing Calculator

Turn your flight itinerary into a day-by-day melatonin and light-exposure schedule for beating jet lag. No server, no login, no data sent anywhere.

• Paste any itinerary — understands Flighty, Google Flights, airline confirmation emails, or plain text

• Multi-leg trips — handles connecting flights and layovers; auto-detects your actual destination by longest stay

• Science-based dosing — implements the Eastman & Burgess circadian-shifting protocol (0.5 mg melatonin timed to phase-advance or phase-delay your clock)

• Light schedule — tells you when to seek bright light and when to avoid it, because light is a stronger zeitgeber than melatonin and poorly-timed light undoes the shift

• Long-haul east/west logic — shifts > 12 h are correctly treated as the shorter-direction adjustment (e.g. a 14 h eastward hop is planned as a 10 h westward delay)

• 250+ airports — major hubs across all continents with correct IANA timezones and DST handling