Jet Lag Calculator
Get a personalized recovery plan based on your travel route, flight times, and sleep patterns. Beat jet lag faster with science-backed strategies.
Calculate Your Jet Lag Recovery Plan
Answer 5 quick questions about your trip
Where are you traveling?
Select your departure and destination time zones
When is your flight?
Enter your departure and arrival times
How long is your trip?
This helps us determine if full adjustment is needed
What's your typical sleep schedule?
This helps us personalize your adjustment plan
How much prep time do you have?
Pre-adjusting before travel can significantly reduce jet lag
The Science of Jet Lag
Jet lag occurs when your internal circadian clock is out of sync with the local time at your destination. Your body runs on roughly a 24-hour cycle controlled by light exposure, and crossing time zones faster than your body can adapt creates this mismatch.
Why Direction Matters
Eastward travel is harder because it requires "advancing" your body clock (going to sleep earlier than usual). Our natural circadian rhythm is slightly longer than 24 hours, making it easier to delay sleep (westward) than advance it.
Recovery Timeline
- Rule of thumb: 1 day of recovery per time zone crossed
- Eastward: May take 25-50% longer than westward
- Light exposure: The most powerful tool for adjusting your clock
- Meal timing: Can help reinforce new schedule
Our Approach
This calculator uses established circadian science to create personalized recommendations. We consider your travel direction, time difference, flight timing, personal sleep patterns, and available prep time to generate a practical recovery strategy.
What We Calculate
- Optimal light exposure timing based on direction of travel
- Pre-travel adjustment schedule (when time permits)
- In-flight sleep strategy for your specific flight times
- Day-by-day post-arrival adaptation plan
- Estimated full recovery timeline
Data Privacy
Your travel information is processed in your browser. We only store data if you choose to receive an email report.
Help Fellow Travelers
Know someone with an upcoming trip? Share this tool to help them beat jet lag.
Explore our other free sleep tools:
Sleep Environment Optimizer
Assess your bedroom for optimal sleep
Shift Worker Sleep Planner
Sleep schedules for shift workers
Sleep Debt Calculator
Track and recover from sleep debt
Bedtime Routine Builder
Create your ideal wind-down routine
Sleep Sound Finder
Find your perfect sleep sounds
Natural Sleep Remedy Finder
Evidence-based natural remedies