Printable Jet Lag Planner
This jet-lag planner is for travelers who want a simple way to adjust sleep after a flight. It is a one-page letter landscape PDF with a table for Day, Bedtime, Wake time, Get light, Avoid light, Caffeine cut-off, and Notes. Each row gives you space to map out the changes you want to make across several days.
Free printable · PDF
- 1 page
- US Letter, landscape — choose “Fit to page” for A4
- PDF, 56 KB
Free for personal, family and classroom use.
Need to edit it? The full pack has the editable Word and Excel files plus all 5 sheets — $5.00, one-time.
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Fill in the table before your trip or right after you land. Use the Day column to track each adjustment day, then plan when to go to bed, wake up, get light, avoid light, and stop caffeine. Add notes for flights, time changes, or anything that affects your schedule.
Good for
- Plan sleep shifts after long flights
- Track light exposure by day
- Set a caffeine stop time
Tip: Print it on one sheet and keep it with your travel documents for quick daily planning.
5 files · PDF, DOCX, XLSX
Get every sheet: Travel and Flight Log Template Pack
This sheet plus 4 more in one download, with the editable Word and Excel files. Travel itinerary template, flight and layover planner, jet-lag adjustment planner, personal flight log spreadsheet and a pilot-style logbook page with hours and tenths.
$5.00 USD, one-time 5 files · about $1.00 each
- Instant download
- 7-day refund
- Secure checkout by Stripe
7-day money-back guarantee. Full refund within 7 days of purchase, even after you download.
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