Jet Lag Calculator

    Shift your body clock before you fly instead of after you land. Enter your trip and get a night-by-night plan for the days leading up to departure.

    Pre-flight shift plan

    Nights before departureBedtimeWake time
    510:00 PM6:00 AM
    49:00 PM5:00 AM
    38:00 PM4:00 AM
    27:00 PM3:00 AM
    16:00 PM2:00 AM

    Without preparation, expect roughly 6 days to feel normal after landing. Following the plan above typically halves that.

    Light

    Get bright light early in the morning at your destination and dim the evening. Morning light pulls your clock earlier.

    Caffeine

    Use it in the destination morning only, and stop at least 8 hours before your new bedtime. Caffeine that late keeps you locked to the old time zone.

    Home again and still sleeping badly after a week? That's usually the bed, not the trip — start with our tested mattress rankings or the sleep debt calculator.

    FAQs