Frequently asked questions

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What is the Phaze app?

Phaze is a mobile app designed to optimise air travel by overcoming jet lag, combating travel fatigue, and enhancing both physical and mental performance. Through personalised trip schedules, Phaze helps users adapt quickly to new time zones and travel demands, ensuring they feel and perform at their best.

Currently, Phaze is only available to members of specific organisations who have been allocated a unique Team ID. You cannot create a Phaze account or use the app without a Team ID. If you need a Team ID or have any other questions about them, please contact Phaze Support on hello@phaze-app.com

Phaze is designed to perform well on iOS, powered by Apple, and Android, backed by Google. Because the two operating systems are very different, the app's functionality can vary slightly depending on the device and version. For optimal performance, Phaze works best on devices running on at least iOS version 16 or Android version 8. Please verify the version of your device before downloading the app and upgrade to the latest version if possible.

You need to input personal details, such as your name, email address, and date of birth. Non-personal data we use includes your height, weight, Team ID and sleep patterns. These details enable the app to personalise your experience and create your chronotype. To help combat jet lag, you must also input travel itinerary details and any significant events (like races or meetings) you must prepare for. Whilst your sleep data is not essential, integrating your sleep data will improve your experience with a more bespoke schedule which updates each day.

You can view and update personal details in your Profile section in the app. The only field you cannot amend is the Team ID. If this changes, you should delete your account and create a new one.

Phaze creates a tailored trip schedule based on your chronotype (early bird or night owl), travel dates and times, and important event dates and times where you must perform at your best.

Phaze uses the light sensor on your mobile device camera to track and measure your light exposure. The target light level, shown as a 'lux' value, will depend on whether you need to view or avoid bright lights. When you stop scanning, the app will display the average lux results and real-time guidance to help you optimise your environment based on your trip schedule.

Light sensitivity varies from person to person. When the app suggests increasing light exposure to help combat jet lag, brighter light is generally more effective. However, we never recommend looking directly at bright light or exposing yourself to anything that causes discomfort or pain.

Our highest recommended light target is 2000 lux (‘lux’ is a measure of light intensity), but this may still be too intense for some users. If it feels uncomfortable, simply reduce the intensity. The goal is to increase the overall light intensity in your environment, not to expose your eyes to direct glare. Everyday surroundings often exceed 2000 lux - outdoor light, even on a cloudy day, can be 10 to 20 times brighter. As a general rule, just as you wouldn’t look directly at the sun, you should also avoid looking directly at bright light sources.

Yes! Phaze helps minimise jet lag and travel fatigue, no matter where you're headed. It is especially effective when there's a time difference between your usual routine and when you need to perform at your best in a new location.

While Phaze is beneficial for anyone travelling across time zones, it is invaluable for athletes, professionals, or anyone needing to perform at their best after travel.

Once you have your organisation's unique Team ID, download the app and create your account. Your personalised trip schedule is formulated once you enter information about your travel plans and activities.

Yes, Phaze prioritises your privacy and data security. We use encryption and follow best practices to keep all the personal data that you provide as safe as possible. You can find all the information in our Privacy Policy.

Sleep apps can monitor your sleep using biometrics like heart rate, blood oxygen saturation, and respiratory rate, and use sound recordings or movement sensors to track how often you are restless throughout the night. This data is compiled into an easy-to-understand analysis of your sleep quality and the different sleep stages. Sleep apps can also help you relax before bedtime, making it easier to fall asleep.

No, Phaze is not a sleep app. However, to create your personalised trip schedule, Phaze requires access to your sleep data from Apple HealthKit or Google Health Connect. This ensures your schedule is tailored to your unique sleep needs, helping you perform at your best. If you track your sleep with another app or device, most will sync with these platforms, making it easy to integrate your sleep data with Phaze.

Phaze uses your sleep data to create personalised schedules that help reduce jet lag and travel fatigue. By analysing your sleep patterns, including duration and quality, Phaze identifies the best times for sleeping and waking as you adjust to new time zones or performance schedules.

The app provides tailored recommendations, such as gradually adjusting your sleep schedule before travel, taking short naps at optimal times to reduce fatigue without disrupting night time sleep, and using strategic light exposure to help reset your body clock. By optimising rest and promoting healthy sleep habits, Phaze enhances alertness, performance, and overall well-being when transitioning to a new schedule.

While setting up the health and fitness apps you download from the App Store, follow the onscreen instructions, which will allow your app to share specific data with Apple Health Kit or Google Health Connect.

The Phaze app only needs access to your sleep data. We do not use or ask you to provide any other data you may have saved on any other app.

Note: You can change data permissions for apps and devices anytime by accessing your app settings.

Mobile devices and wearables, e.g. smart watches and rings that are iOS or Android compatible, will synchronise directly with Apple Health Kit or Google Health Connect. Other non-iOS/Android devices, such as Garmin or Xiaomi watches, should synchronise indirectly via another app.

● Apple Watch: sync directly on Apple Health Kit.
● Google Fitbit: sync via MyFitnessSync app
● Samsung Watch: If your watch is compatible with iOS, you can pair it with an iPhone via the Samsung Galaxy Watch (Gear S) app.
● Huawei Watch: via Huawei Health app.
● Garmin Watch: via Garmin Connect app.
● Xiaomi Watch: via Mi Fit app.
● Whoop and Oura smartrings: sync directly with Apple Health Kit and Google Health Connect.
● The Sleep Cycle app is compatible with all iOS and Android phones

Note: this is not a definite list because new wearables and health apps are constantly coming to market; neither is it intended to be a list of recommendations.

Wearables, such as smart rings or smartwatches, and sleep-tracking apps on mobile devices can provide useful sleep data. Wearables are designed to monitor heart rate, breathing, and movement, offering more detailed insights into sleep patterns. The accuracy and reliability of sleep data depends on the specific device or app being used. Some wearables offer more advanced sensors and tracking capabilities than others. Also, factors like how the device fits and how it is used - following the manufacturer’s guidance - can significantly impact data quality. To better understand the validity and reliability of your sleep data, we recommend checking with the provider of your wearable or app to see how their technology has been tested and validated.

The best time to create your trip schedule depends on where you are travelling to. For instance, if you are travelling across 3 time zones or less we recommend creating your schedule a minimum of 2 days before your flight. If you are travelling across more than 3 time zones, aim to create your schedule a minimum of 4 days before travel.

Your sleep data is only transmitted to the Phaze app after your ideal wake time. You can view and update your bed and wake times in the Account section of the app whenever you want. Any changes can then be viewed in the History tab in the same section.

Pre-adaptation refers to the period of adjustment to the new time zone that takes place before travelling. More specifically, adjusting lifestyle and applying the strategies suggested to you by Phaze, prior to flying. Pre-adaptation may be necessary to enable you to shift your body clock faster to the target period in the new time zone, particularly if there is not much time between starting your schedule and your departure. In general, we would suggest generating a schedule a minimum of 2 days before your flight; for large time zone shifts, target a minimum of 4 days before travel.

The personal information you enter into the Phaze app, along with the sleep data obtained from integrated Health apps, may be processed in the Phaze Coaching Hub. Your information will be available exclusively to the coaches assigned to your team. The purpose of the Coaching Hub is to enable team coaches to analyse how Phaze's personalised trip schedules affect the severity of jet lag and the quality of sleep. In addition, the Phaze Support team may also access your data to help resolve any reported issues. This ensures that any technical difficulties can be addressed efficiently while maintaining a high level of service. For more details about how we collect, use and store your information, please refer to our App & Coaching Hub Privacy Policy

If you no longer want to use Phaze, simply delete your account in your personal profile settings. Log into the app on your mobile device, go to Profile - Account Management - Delete Account. Once you confirm the deletion of your account, your personal data, sleep data and other information on our servers will be immediately deleted, and you will be logged out of the app. If you decide to use Phaze again, you will have to create a new account.

To uninstall the app from your mobile device, locate the Phaze app icon on your device's home screen. On most devices, you can press and hold the app icon until options appear. From there, select "Remove the app" or "Uninstall". When prompted, confirm you want to uninstall the app, and it will be removed. For some devices, you can uninstall apps through the settings menu by navigating to "Apps" or "Applications," selecting the app you want to remove, and choosing the uninstall option.

Absolutely! Phaze welcomes any suggestions that may help improve the app. Enter your feedback to our customer support team using the form on our Support Page.

What is the Coaching Hub?

The Coaching Hub is an online platform specifically designed and developed for team performance coaches. It enables coaches to access and analyse user data from the Phaze app, providing insights into sleep quality, recovery, and overall performance, as well as recommendations. When users sign up for the Phaze app, they grant permission for their personal, sleep, and travel data to be used to create personalised Jet Lag Schedules. This information is compiled and presented in the Coaching Hub, enabling coaches to effectively assess both team and individual performance metrics.

The Coaching Hub is intended for team performance coaches. To access its features, users need to sign up and log in as Coach Users. Once logged in, coaches can then see and analyse the app user data for people associated with their team.

The hub provides valuable insights that enable coaches to gain a deeper understanding of their team members. By consolidating data from Phaze and contextualising data from devices connected to Apple HealthKit or Google Health Connect, it provides a broader view of each App User's sleep patterns and performance.

The Phaze app utilises personal data provided by App Users, as well as information about their trips, including origin and destination, flight times, desired performance metrics, and sleep preferences, to generate a tailored Jet Lag Schedule. All this data, plus responses from in-app questionnaires and data from wearables, is automatically compiled, processed and displayed in the Coaching Hub for Coach Users to analyse the team's and individual's datasets.

The Coaching Hub is accessible via desktop, tablet, and mobile browsers. Initially, it will be more focused on desktop use, with a more mobile-friendly version coming later.

The analytics tools in the Coaching Hub include charts that display changes in key metrics over specified periods, enabling coaches to track performance trends effectively.

Yes, the Coaching Hub is designed with security in mind to protect App Users' personal data by ensuring that only authenticated Coach Users have access to the information. It's important to note that neither the Phaze mobile app nor the Coaching Hub requires App Users to enter sensitive personal data.

The first screen in view when the Coach User logs in is the Dashboard, with a default Duration period of 'All time'. This Duration displays all App Users associated with the Coach User team, including those with no trip data. When a different Duration period is set, all App Users' details and previous, current, future, and cancelled trip schedules will display, even if the trip start/end dates fall outside the selected timeframe.

The Coaching Hub's auto-generated datasets comprise insights from all App Users' trips, including averages for sleep quality, jet lag severity and total sleep time. Charts displaying advanced sleep metrics are also available for any sleep data retrieved through the Apple HealthKit or Google Health Connect. In addition, the Hub displays the date the App User was last active on the app.

Wearable technology (including smartwatches and fitness trackers) and mobile phones record comprehensive information, including sleep stages, restlessness and any awake periods. The Coaching Hub utilises this data to automatically generate advanced sleep metrics, such as Sleep Latency, Sleep Efficiency, Wake After Sleep Onset, and Total Sleep Time. Analysing these metrics can help capture and solve potential performance issues, before they become irreparable.

Advanced Sleep Metric recommendations can only be provided if the sleep data being analysed covers a period of 21 days or more. If the user selects a shorter period, a message stating ‘Recommendations not available’ will appear. The message is to prompt the coach to extend the selected duration in order to view the auto-generated recommendations based on the App User's sleep data.

To provide Coach Users with a more accurate and detailed analysis of sleep metrics, the Coaching Hub also incorporates details of each App User's historical, bespoke jet lag schedules. These are presented as charts for each schedule, including daily key events such as optimal sleep periods and peak cognitive and physical performance periods. There are four charts per jet lag schedule, each displaying scheduled events and considerations according to the trip's relevant time zones (origin and destination), the App User's time zone, and Coordinated Universal Time (UTC).

To close your account, simply email hello@phaze-app.com and request that your account be closed. We will process your request within 14 days and confirm by email that the account is closed and your personal details have been deleted.