Flight Distance Calculator
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Jet Lag Recovery Calculator
Enter your flight dates and usual sleep times to get a suggested sleep and light plan. Use it as a starting point; adjustment varies from person to person.
Plan your recoveryA practical plan, with room to adapt
This calculator is for travel planning and general wellness information, not medical advice. Ask a healthcare professional about pregnancy, sleep disorders, medicines, serious health conditions or repeated long-haul travel.
How the plan works & sources
IANA time zones resolve departure and arrival separately, including daylight saving and fractional-hour offsets. The elapsed journey is calculated in UTC. Geographic direction follows the shorter longitude difference; the sleep plan uses the shorter shift around a 24-hour clock.
Adjustment load is a planning label: no shift is minimal, up to 2 hours is low, over 2 to under 6 moderate, 6 to under 9 high, and 9–12 very high. Approximate adjustment windows allow around 1 hour/day for earlier sleep or 1.5 hours/day for later sleep, with a rounded midpoint and one day of flexibility on either side. These are product heuristics, not validated clinical scores or recovery guarantees.
Preparation changes sleep by 45 minutes per day for up to three available nights, preserving your sleep duration. Destination bedtimes are targets, not a prediction of adaptation. No preparation success is assumed. For large shifts or unusual sleep patterns, precise light timing is withheld because body-clock phase is unknown.
- CDC Yellow Book · Jet Lag Disorder
- CDC Travellers’ Health · Jet Lag
- NHS · Jet lag
- IANA Time Zone Database
Guidance reviewed 10 September 2026. Time-zone rules use the server’s installed IANA database and can change with government decisions.
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Using your jet lag plan
Can this calculator predict exact recovery days?
No. It offers a practical schedule and an approximate adjustment window. Individual sleep needs, light exposure and travel fatigue affect how you feel; the load label is not a diagnosis.
Which local times should I enter?
Use the departure date and time at the origin, and the arrival date and time at the destination, exactly as shown on your itinerary. Include the arrival date even if it is earlier on the calendar. The calculator compares both in UTC.
Why is the sleep shift different from the clock change?
Across the International Date Line, the clock difference may exceed 12 hours. Sleep planning uses the shorter adjustment around a 24-hour clock. Dates and journey duration still use the full time-zone offsets.
What if I only travel for a weekend?
For a trip of 1–3 days, select Minimize disruption to keep your home-time sleep schedule where practical. Targets are converted to destination local time. Choose destination-time sleep instead if local commitments make home-time sleep impractical.
How does preparation work?
We suggest moving bedtime and wake time together by 45 minutes a night, for up to three nights. Only complete sleep windows still available before your departure are included. Do not sacrifice sleep to complete a shift.
Why can wake time change when daylight saving starts or ends?
Your suggested sleep window preserves elapsed rest. When clocks change overnight, wake time can move by an hour or another local offset change. The plan marks affected nights. Repeated times on the flight itinerary need your explicit selection.
Can I print or share my plan?
Yes. After calculating, use Print plan or Copy plan link. A shared link contains your chosen places, dates and sleep times, so share it only with people you want to see those details.
Does the planner recommend melatonin or sleeping pills?
No medication or dosage is prescribed. If you are considering a sleep aid, ask a healthcare professional or pharmacist about suitability and timing, especially with pregnancy, health conditions or other medicines.