Travel sleep planner
Beat jet lag before you board.
Enter your home and destination time zones and get a simple pre-travel sleep-shift plan — shift your bedtime a little each day so your body clock arrives ahead of you.
Your jet lag summary
Based on your time zones
Your pre-shift schedule
Move bedtime gradually toward destination time
Why jet lag happens — and how to soften it
Jet lag happens when your internal body clock (your circadian rhythm) is still running on home time while the local clock at your destination says something else. The result: wide awake at 3 a.m., exhausted by mid-afternoon, and a foggy head for days.
Flying east is usually tougher because it shortens your day — your body has to fall asleep earlier than it wants to. Flying west lengthens the day, which most people adjust to more easily. Light exposure is your strongest tool: morning light advances the clock, evening light delays it.
- Traveling east: seek bright light in the morning at your destination; dim lights in the evening.
- Traveling west: seek bright light in the late afternoon and evening; wear sunglasses in the morning.
- Meals and caffeine: eat on destination time as soon as you land, and keep caffeine to the morning hours.
- Melatonin: some travelers use a low dose timed to the new bedtime — talk to a doctor or pharmacist first, especially for children.
This calculator is a planning estimate, not medical advice. Time zone offsets don't account for daylight saving changes on your exact travel dates. If sleep problems persist, consider speaking with a healthcare professional.
Jet lag questions, answered
Which direction is worse for jet lag — east or west?
Eastward travel is usually harder. Flying east shortens your day, forcing your body clock to fall asleep earlier and wake earlier, which most people find tougher than the longer day that comes with westward travel.
How many days before a flight should I start shifting my sleep?
Aim for about one day per hour of time difference, up to three days. Shifting bedtime by up to an hour a day is comfortable for most people, so a 3-day head start covers a typical 3-hour shift. Keep shifting a little each day after arrival if the gap is bigger.
Should I take melatonin for jet lag?
Some travelers use low-dose melatonin timed to the new bedtime to help reset their body clock. This is not medical advice — talk to a doctor or pharmacist first, especially for children, pregnancy, or if you take other medication.
How does light exposure help with jet lag?
Light is the strongest signal for your body clock. After eastward travel, seek bright morning light and avoid bright evening light; after westward travel, do the opposite. Timed light exposure helps your rhythm shift toward the new time zone faster.
Can I just sleep on the plane instead of pre-shifting?
Sleeping on the plane helps with plain tiredness, but it doesn't reset your body clock on its own. Pre-shifting bedtime at home, plus timed light exposure and meals on destination time after landing, is the combination research supports most.