Jet lag sleep planner
Compare your home and arrival clocks and plan small bedtime changes before a trip across time zones.
How this works
The planner compares the two time-zone offsets at arrival and uses the shorter clock adjustment. It moves your home bedtime and wake-up together by up to one hour per preparation day, capped at the required shift. Arrival-day sleep remains referenced to your usual destination clock times.
This is a general schedule planner, not a personalised treatment or guaranteed recovery time. Timed light, medication, sleep disorders and unusual schedules need individual advice. Keep enough sleep and consider your clinician if travel affects a medical condition.
Sources and reference dates
CDC Yellow Book — jet lag Reviewed 2026-10-27
Useful guides for this tool
Questions about this tool
Does this prescribe melatonin or sleep medication?
No. Medication choices and timing are outside the schedule calculation.
Why are some time differences shown by the shorter direction?
A clock difference greater than twelve hours is represented by the shorter adjustment around a 24-hour day. This describes the clock shift, not the aircraft route.
What if I have no preparation days?
The result still shows your home/destination clock difference and usual sleep window at the destination; it does not invent time to adjust before departure.