As a mom to a 3-month-old and a product manager, I found myself juggling two very different worlds that suddenly collided: baby sleep schedules and international travel. I knew I needed to find a solution that would help me and my family adjust to the new time zone as quickly as possible.
Role: PM + Researcher
Type: Concept Case Study
Where This Idea Began
Anyone who has tried to help a newborn or toddler adjust to time zones knows the ordeal:
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Days of overtired crying
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Parents awake at 3 AM
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Meal times that no longer make sense
Schedules completely derailed
It was clear that jet lag wasn’t just an inconvenience, it created full-family dysfunction.
That’s where this concept began: Could an app translate circadian science into personalized, actionable plans for families? Not just adults?
Why Jet Lag Hits Families Harder
Jet lag impacts everyone, but its effects on families are uniquely disruptive.
For adults:
- Fatigue
- Brain fog
- Irritability
- Reduced productivity
For babies and children:
- Their circadian systems are still maturing
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Even small disruptions lead to:
- fussiness
- difficulty feeding
- nighttime wake-ups
- shorter naps
- increased stress for the entire family
Parents become exhausted and less present during the trip — often wasting the first several days recovering.
Families need more than generic tips. They need personalized, step-by-step guidance tailored to age, biology, and travel direction.
Users need:
- A clear, simple plan that helps them prepare for time zone changes
- Personalized recommendations that adapt to their age, schedule, direction of travel, and circadian biology
- A way to reduce confusion around when to sleep, eat, get light, and exercise
Current workarounds (Googled tips, YouTube videos, scattered advice) are inconsistent and not tailored to individual needs.
Scientific Foundation (and How I Simplified It)
Understanding circadian science is complex, but here’s the core insight I translated into product requirements:
Temperature Minimum (t-min)
A person’s lowest body temperature point — occurring 90–120 minutes before habitual wake time — is the anchor for shifting the internal clock.
For more details, please refer to the Science Deep-Dive section.
Light Exposure Sensitivity
- Light after t-min → shifts the clock earlier
- Light before t-min → shifts the clock later
- Midday light has minimal effect (“dead zone”)
Small daily shifts > big sudden changes
Science shows that gradual alignment reduces jet lag severity, especially for children.
Meal timing & exercise also shift circadian rhythm
These auxiliary cues (called zeitgebers) help reinforce the intended shift.
My job as PM + Researcher was to convert this science into rules, logic tables, and user-friendly workflows for parents.
Product Vision
A mobile app that helps families — babies, toddlers, older kids, and adults — transition smoothly into a new time zone through a personalized, science-backed daily plan.
Instead of trial and error, parents receive clear, simple guidance:
- “Tonight, move bedtime 30 minutes earlier.”
- “Get outside for morning light between 8–9 AM.”
- “Shift the first feeding by 15 minutes today.”
- “Today’s nap should be 20 minutes earlier.”
The key design principle: Turn complex circadian logic into calm, intuitive daily steps.
Target Users
| Segment | Needs |
|---|---|
| Parents with infants | Tiny, gradual feeding & nap adjustments |
| Parents with toddlers | Small bedtime/wake shifts, nap guidance |
| Parents with older kids | Clear light and meal schedules |
| Adults traveling solo | Fast, efficient optimization |
| Caregivers traveling with multiple children | Multi-profile planning |
Inputs the App Collects
Trip Inputs
- Departure and arrival times
- Direction (east/west)
- Number of time zones
- Days until departure
User Inputs
- Age (infant, toddler, child, adult)
- Sleep/wake patterns
- Nap schedule (if applicable)
- Feeding schedule (infants)
These become the “variables” that feed into the personalization engine.
Jet Lag Personalization Engine (Core Algorithm)
Step 1: Estimate Temperature Minimum (t-min)
Calculated from average wake time minus 90–120 minutes.
Step 2: Determine Phase Direction
- East → phase advance
- West → phase delay
Step 3: Assign Daily Shift Amount (by age)
| Age Group | Eastward Shift | Westward Shift |
|---|---|---|
| Adult/Child | 30–60 min/day | 30–60 min/day |
| Toddler | 15–30 min/day | 15–30 min/day |
| Infant | 10–20 min/day | 10–20 min/day |
Step 4: Generate Sleep/Wake Timeline
Applied across available pre-departure days.
Step 5: Layer in Supporting Cues
- Light timing
- Meal timing
- Feeding shifts (infants)
- Exercise/active play blocks
- Nap adjustments
Step 6: Convert Into a Narrative Daily Plan
Parents receive a simple, human-friendly plan:
“Today, shift bedtime 20 minutes earlier. Get outside between 8–9 AM. Move the first feeding 10 minutes earlier.”
App Experience
1. Customizable Sleep Plans
Parents enter:
- travel details
- children’s schedules
- nap frequency
- feeding times
The app produces a day-by-day adjustment plan leading up to the trip.
2. Guided Light Exposure
The app recommends:
- Morning light for eastward travel
- Evening light for westward travel
Notifications are friendly and easy to follow:
“Time to step outside with your baby for 15 minutes of light exposure.”
3. Feeding & Meal Time Adjustments
For babies:
- 5–20 minute feeding shifts per day
For older kids:
- gradual breakfast/lunch/dinner timing changes
- macronutrient suggestions (protein in AM, carbs in PM)
4. Nap & Quiet Time Adjustments
Age-appropriate nap shifts prevent nighttime disruption.
5. Real-Time Reminders & Tracking
Parents see progress toward destination alignment.
6. In-Flight Guidance
Including:
- When to let baby nap
- How to handle screens
- Sleep-friendly routines on the plane
Non-Functional Requirements
- Clarity first: No parent has energy for confusing instructions.
- Feasible timing: Shifts must respect age-specific limits.
- Flexible: Multiple children with different needs.
- Emotionally supportive: Tone must reduce parental stress, not add to it.
Success Metrics
Leading Indicators
- % of users completing onboarding with multiple children
- % following daily adjustment plan
- App retention during travel window
Outcome Indicators
- Users reporting smoother family transition
- Shorter adjustment time upon arrival
- Higher satisfaction compared to “no plan” trips
Future Opportunities
- Wearable integration
- Automatic itinerary import
- Real-time circadian estimation
- A “Family Dashboard” visualizing each member’s readiness
Conclusion
This concept case study showcases how I:
- translate complex science into actionable product features, and
- simplify technical domains into intuitive workflows, especially for families navigating real-world challenges.
The Jet Lag Shifter helps parents prepare their entire family — from infants to adults — for seamless, restful travel using evidence-based circadian strategies delivered through a compassionate, easy-to-follow digital experience.
Links
Here is the pitch deck for the app idea Baby Jet Lag Shifter.
Science Deep-Dive
This deep-dive outlines the scientific and algorithmic foundation behind the Jet Lag Personalization Engine, the core system powering our app’s customized sleep and circadian-adjustment plans. The goal of the feature is simple: help travelers arrive alert, aligned, and ready—regardless of how many time zones they cross.
Problem Overview
Jet lag remains one of the top pain points for long-haul travelers. While general travel tips exist, users lack:
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Personalized guidance based on their own sleep behavior
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Science-backed adjustments aligned with circadian biology
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Actionable plans that adapt to direction, duration, age, and schedule constraints
Our product solves this by generating dynamic, evidence-based pre-travel and on-arrival plans, tailored to each family member.
Foundational Science Behind the Algorithm
Temperature Minimum (t-min) as a Personal Circadian Anchor
The algorithm identifies each user’s estimated temperature minimum (t-min)—the lowest point in their 24-hour body temperature cycle and a key marker for circadian shifts.
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Typically occurs 90–120 minutes before habitual wake time
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Determines when light or activity will advance or delay the internal clock
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Enables the app to calculate precise light and sleep timing recommendations
Light Sensitivity & the Circadian Dead Zone
Because sensitivity to light varies over the day:
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Light after t-min → shifts clock earlier
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Light before t-min → shifts clock later
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Dead zone (10am–4pm) → light has minimal effect
These principles are built into the algorithm to optimize timing recommendations for each travel direction.
Inputs That Drive Personalization
The personalization engine ingests a structured set of user and trip variables:
| Input Category | Example Data Points | How It Impacts the Plan |
|---|---|---|
| Travel Itinerary | Departure/arrival times, direction, zones crossed | Determines total circadian shift required |
| User Profile | Age group, baseline wake/sleep patterns | Sets safe & realistic daily time-shift increments |
| Preparation Window | Days until departure | Controls how aggressively or gradually shifts occur |
| Family Composition | Adults, children, toddlers, infants | Allows unique schedules per traveler |
These factors feed into a rules-based model that outputs individualized recommendations.
Sleep & Schedule Adjustment Logic
To reduce jet lag severity, the system creates a daily phase-shift schedule for each user.
Daily Shift Values (by Age Group)
| Age Group | Eastward (Earlier) | Westward (Later) |
|---|---|---|
| Adult | 30–60 mins/day | 30–60 mins/day |
| Child | 30–60 mins/day | 30–60 mins/day |
| Toddler | 15–30 mins/day | 15–30 mins/day |
| Infant | 10–20 mins/day | 10–20 mins/day |
The app calculates a daily_shift value and applies it across:
- bedtime
- wake time
- nap windows (if applicable)
This ensures a smooth circadian transition rather than a sudden shift post-arrival.
Light Exposure Timing Engine
Light recommendations reinforce the intended circadian direction:
| Travel Direction | Optimal Light Timing |
|---|---|
| Eastward | Morning exposure |
| Westward | Evening exposure |
The engine dynamically aligns light timing with the user’s t-min to ensure maximum effectiveness.
Meal & Activity Timing Recommendations
Meal timing and physical activity are included as secondary zeitgebers (time cues).
| Direction | Meal Shift | Activity Timing |
|---|---|---|
| Eastward | Earlier each day | Morning exercise |
| Westward | Later each day | Evening exercise |
These factors increase plan adherence and improve the likelihood of circadian adaptation.
Arrival Strategy
Once travelers land, the product delivers adaptive instructions:
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Align meals to local time immediately
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Avoid light during the circadian dead zone
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Seek or avoid bright light depending on the intended direction of shift
These real-time adjustments help users stabilize into the new timezone faster.
What the User Receives
Each traveler (or family member) receives a personalized, structured plan that includes:
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Daily Sleep & Wake Shifts Gradual adjustments matched to travel direction and age group.
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Light Exposure Windows Optimized using the user’s t-min to efficiently shift the circadian clock.
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Meal & Activity Schedules Complementary cues that reinforce the desired shift.
This is how the app helps travelers arrive alert, aligned, and ready—regardless of how many time zones they cross.
References
- Huberman, A. (2021). Find Your Temperature Minimum to Defeat Jetlag, Shift Work, and Sleeplessness. [Podcast episode]. In Huberman Lab. Retrieved from https://www.hubermanlab.com/episode/find-your-temperature-minimum-to-defeat-jetlag-shift-work-and-sleeplessness