Travel wellness

Jet Lag Planner

Tell the planner where you're flying from and to, when you leave and when you usually sleep. It builds a gradual bedtime and wake-up schedule for the days before your trip, with advice on when to seek or avoid light.

—Time difference
—Direction
—Days to adjust on arrival
DayBedtime (home time)Wake (home time)Light

Planned on your device with your browser's time zone data. Nothing is uploaded.

How to use the jet lag planner

  1. Set the tripPick your home and destination time zones and the departure date.
  2. Enter your routineType your usual bedtime and wake time and how many days you can prepare.
  3. Follow the planMove your sleep a little each day, and follow the light advice.

How to shift your body clock before travel

Your circadian clock can shift only about 1 to 1.5 hours per day. Flying east means going to bed earlier, which is harder than flying west, where you stay up later. The planner works out the time difference at your travel date, including daylight saving time, and chooses the shorter direction. It then moves your sleep window by a fixed step each day before departure. Light is the strongest signal to the body clock. After an eastward shift, morning light moves your clock earlier. After a westward shift, evening light moves it later. Once you arrive, switch straight to local meal and sleep times.

Rule of thumb

Without preparation, recovery takes about one day per time zone crossed going east and about two-thirds of a day per zone going west.

Other tips

Stay hydrated, limit alcohol on the flight, and use caffeine only in the morning at your destination. Short naps under 30 minutes help without ruining night sleep.

Jet Lag Planner FAQ

Is jet lag worse flying east or west?

East is usually worse, because the body clock finds it harder to advance (sleep earlier) than to delay (sleep later).

How many days should I prepare?

Even 2 or 3 days of shifting by an hour a day can noticeably reduce jet lag. Longer trips across 8 or more zones benefit from 3 or 4 days.

What if the time difference is more than 12 hours?

The planner takes the shorter way around the clock. A +14 h difference is treated as a 10-hour westward shift.

Should I take melatonin?

Some travelers use low-dose melatonin in the evening at their destination after flying east. Talk to a doctor or pharmacist before using it.

Does it handle daylight saving time?

Yes. The offsets are calculated for your departure date using your browser's time zone rules.

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