Jet Lag Calculator
Use travel direction and time-zone changes to create a practical sleep-adjustment plan.
Jet Lag Calculator
What helps with jet lag?
Local daylight, consistent sleep timing, strategic naps, and regular meals can help you adapt. The rate of adjustment differs between people, so treat the result as a planning estimate.
What the jet lag calculator does
Enter how many time zones you cross and which way you are travelling. The calculator gives a rough idea of how long adjustment may take and suggests how to shift sleep and light.
A simple rule of thumb
Many people adjust at about one day per time zone, with eastward travel usually harder than westward. See the jet lag calculator guide and jet lag guide.
Limits
Everyone adapts differently. Talk to a pharmacist or doctor before using melatonin.
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