Jet Lag Calculator
Optimize your sleep schedule for long-haul flights and minimize jet lag
Your Personalized Jet Lag Plan
Flight from New York to London with 5 hours time difference
🛫 Pre-Flight Preparation
- Start adjusting your sleep schedule 3 days before departure
- Go to bed 1 hour earlier each night for eastbound flights
✈️ During Your Flight
- Set your watch to destination time when you board
- Stay hydrated – drink water every hour
🛬 After Arrival
- Get sunlight exposure during local daytime
- Avoid napping longer than 30 minutes
⏰ Recommended Sleep Schedule
💊 Optional Supplements
Understanding Jet Lag
The Science of Jet Lag
Jet lag, also called desynchronosis, occurs when travel across time zones disrupts your body’s internal circadian rhythm. Your circadian rhythm is regulated by the suprachiasmatic nucleus (SCN) in your brain, which responds primarily to light cues.
Key factors affecting jet lag severity:
- Time difference: More time zones crossed = worse jet lag
- Direction of travel: Eastbound travel is typically harder than westbound
- Age: Older adults tend to experience more severe symptoms
- Individual differences: Some people adapt more easily than others
Eastbound vs. Westbound
Flying east is harder because it requires you to advance your body clock, which is naturally inclined to a slightly longer than 24-hour cycle.
Recovery Time
As a general rule, it takes about one day per time zone crossed to fully adjust to local time.
Preventing Jet Lag
While you can’t completely avoid jet lag, these strategies can significantly reduce its impact:
Pre-Trip Adjustment
- Gradually shift your sleep schedule 1-2 hours per day toward your destination time
- Adjust meal times accordingly
- For eastbound flights, seek bright light in the morning
During Flight
- Set your watch to destination time when you board
- Stay hydrated but avoid alcohol and caffeine
- Sleep according to destination nighttime
Light Exposure
- Use light exposure strategically to reset your internal clock
- Apps like Timeshifter provide personalized light schedules
- Consider blue light blocking glasses at key times
Recovering from Jet Lag
These strategies can help you recover more quickly after arrival:
Immediate Light Exposure
Get sunlight exposure at strategic times based on your flight direction and time difference.
Strategic Napping
Limit naps to 20-30 minutes and only if absolutely necessary.
Melatonin Consideration
0.5-5mg melatonin at local bedtime can help reset your clock.
Exercise
Light exercise can help regulate your circadian rhythm.