How do I plan my light and sleep to beat jet lag?
Enter where you're flying from and to, when you land, and your usual sleep hours. You'll get a personalized, day-by-day schedule — when to seek light, when to avoid it, when to sleep, and when to stop caffeine — that you can save and share.
Pick your route and usual sleep hours, then build a personalized day-by-day light, sleep, and caffeine plan.
Gear that helps you sleep on the move
Non-medical aids that make the light and sleep plan above easier to follow. We deliberately don't link supplements like melatonin — that's a conversation for your doctor, not a shopping link.
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How does this jet-lag planner work?
The planner uses the same principle sleep scientists do: your body clock shifts in response to light, timed relative to your low point (roughly a couple of hours before your usual wake time). Get bright light after that point and your clock moves earlier; get it before, and your clock moves later. From your route it works out which direction you need to shift, then lays out the light, sleep, and caffeine timing for each day until you're on local time. It runs entirely in your browser — nothing is sent anywhere.
Why is flying east harder than flying west?
Flying east means your destination's clock is ahead, so you have to fall asleep and wake earlier than your body wants — a phase advance, which humans resist. Flying west you stay up later, which is closer to our natural drift. That's why the same number of time zones usually clears faster westbound. The plan reflects this: it front-loads morning light going east, and evening light going west.
What affects how fast you adjust?
- Number of time zones. More zones, more days. Beyond about 12, your clock may shift the shorter way around — the tool handles that automatically.
- Direction. West (delay) is generally easier than east (advance).
- Light discipline. Getting light at the wrong time can push your clock backwards, so the windows matter.
- Pre-trip adjustment. Shifting an hour a day for a few days before you fly means landing partly adjusted.
Jet-lag questions, answered
How many days does it take to get over jet lag?
A useful rule of thumb is that your body clock shifts about one hour per day when flying east (advancing) and a bit faster, around 1.5 hours per day, when flying west (delaying). So a 6-hour eastward trip takes roughly 6 days and a 6-hour westward trip about 4 days. The planner above turns your exact time difference into a day-by-day schedule rather than a single guess.
Is jet lag worse flying east or west?
For most people east is harder. Flying east forces your clock earlier (a phase advance), which the body resists more than being pushed later. Flying west lets you stay up longer (a phase delay), which is closer to our natural tendency to drift later. The planner accounts for this — westward plans usually finish in fewer days than the same number of time zones eastward.
When should I get light and when should I avoid it?
Light is the strongest signal for your body clock, and timing is everything. Flying east, seek bright light in the morning and dim the lights in the late evening. Flying west, seek light in the evening and protect your eyes from bright morning light (sunglasses help). Getting light at the wrong time can push your clock the wrong way, which is why the schedule gives you specific windows.
Should I take melatonin for jet lag?
Melatonin can help some travelers shift their clock, mostly when flying east, but dose and timing are medical decisions and it is not right for everyone. This tool deliberately does not recommend a dose. Talk to a doctor or pharmacist before using melatonin or any sleep aid, especially if you take other medication or have a health condition.
Can I start adjusting before my trip?
Yes, and it is one of the most effective things you can do. Shifting your sleep and light exposure by an hour a day for two or three days before you fly means you land already partly adjusted. Turn on the "start adjusting before I fly" option and the plan adds pre-trip days in your home time zone.
Planning the rest of your trip
Once you've got your arrival sorted, the next decisions are usually on the ground. If you're picking up a car when you land, compare suppliers and conditions with our neutral car rental comparison — and if your route crosses borders or hits gravel roads, our guides on when rental insurance add-ons are worth it dig into the fine print. We never let commission change what we recommend; see our methodology.
Last updated . This tool gives general circadian-rhythm guidance, not medical advice, and uses standard time-zone offsets (check daylight saving for your exact dates). Consult a doctor before taking melatonin or any sleep medication.