As of 13 August 2026, AI can only partly recover from jet lag.

What to actually do

1. Hand it to a person

   The route this page recommends

   A person who owns the outcome does this end to end, worth it when the failure is dear.

2. Use a tool built for this

   Second choice

3. Do it yourself

   The distant third

   A chat interface, no skill needed, and roughly 30 minutes until you can act on the result.

   How to actually do it

   1. Open the NHS jet lag and sleep guidance, then note any advice that applies to your journey and any warnings about medicines or symptoms.
   2. Gather your departure and arrival airports, local flight times, travel direction, usual bedtime and wake time, and the commitments you have after arrival.
   3. Add relevant constraints such as pregnancy, long-term conditions, regular medicines, sleep problems, caffeine habits and whether you can control daylight, meals and exercise.
   4. Paste the information into the prompt and ask the chatbot for a local-time plan covering the travel day and the first few days after arrival.
   5. Compare each health-related recommendation with the NHS guidance and remove any medicine, supplement or diagnostic advice that the chatbot adds.
   6. Follow the remaining sleep, light, meal, movement and nap plan, and contact NHS 111 or 111.nhs.uk for urgent or worrying symptoms instead of asking the chatbot to assess them.

   Prompt

   Help me make a conservative plan to reduce jet lag after this journey.
   
   Travel details:
   - Departure airport, local date and time: [insert]
   - Arrival airport, local date and time: [insert]
   - Travel direction and time-zone change, if known: [insert]
   - Number of flights and likely time awake during travel: [insert]
   
   My usual routine:
   - Usual bedtime and wake time: [insert]
   - Required wake time or work commitments after arrival: [insert]
   - Usual caffeine, alcohol, exercise and nap habits: [insert]
   
   Health and constraints:
   - Age range: [insert]
   - Pregnancy, long-term conditions, regular medicines, sleep problems or other relevant concerns: [insert, or say none]
   - What I can control after arrival, such as daylight exposure, meals, exercise and bedroom conditions: [insert]
   
   Give me a simple timetable for the travel day and the first few days after arrival, using local time at each location. Focus on ordinary sleep and habit measures such as daylight, darkness, meals, movement, naps and caffeine. Do not diagnose me, recommend or change medicines or supplements, or state that a symptom is harmless. Clearly label anything that needs a GP or pharmacist. Tell me which general points I should check against current NHS guidance. If I have urgent or worrying symptoms, direct me to NHS 111 or 111.nhs.uk rather than trying to explain them. State any assumptions and ask only essential follow-up questions.

   Open it prefilled in ChatGPT or Claude, or copy it into Gemini, which takes no prefill link.