Jet Lag Recovery Planner
Enter your flight details and usual wake time — get estimated recovery days plus a day by day plan for light exposure, sleep timing and naps to beat jet lag faster.
Your day by day plan (saved automatically)
| Day | Target wake | Light exposure | Sleep and naps |
|---|
How to use
- Enter how many time zones you crossed and the flight direction.
- Pick departure and destination UTC offsets and your usual wake time.
- Your estimated recovery days and the full day by day plan appear instantly and are saved in this browser.
Note: Eastbound uses about 1 day per zone; westbound uses about 0.67 days per zone. The plan shifts your wake time gradually toward the destination clock.
Tips
- Start shifting sleep by one hour a few days before the flight if you can.
- Stay hydrated and eat meals at destination time from day one.
- Keep naps under 20 minutes and never nap after 3 PM local time.
Frequently Asked Questions (FAQ)
How many days does jet lag last?
A rough rule is about one day per time zone eastbound, and half to three quarters of a day per time zone westbound.
Is jet lag worse flying east or west?
Eastbound travel is usually worse, because the body finds it harder to advance its clock than to delay it.
Does light exposure help jet lag?
Yes. Timed bright light and darkness shift the body clock in the wanted direction and speed recovery.
What inputs does the planner need?
The number of time zones crossed, flight direction, departure and destination UTC offsets, and your usual wake time. It then builds a day by day light and sleep plan, saved automatically in your browser.