Jet Lag Calculator
Get a day by day plan that shifts your bedtime and wake time toward your destination time zone before you fly.
The plan counts backward from this day.
60 minutes a day suits most travelers.
Your day by day plan will appear here after you calculate.
How it works
Jet lag comes from the mismatch between your body clock and local time at your destination. Shifting your schedule gradually in the days before departure gives your body a head start, so the adjustment on arrival is smaller.
This plan moves bedtime and wake time together by up to an hour a day toward destination time. Light exposure and meal timing help too, but the schedule is the part you can start this week. Eastward travel usually feels harder than westward, which is why the daily shift stays modest.
These calculators give planning estimates based on average sleep cycle timing. They are not medical advice and cannot diagnose sleep problems. If poor sleep persists, talk to a clinician.