✈️ Jet Lag Planner — How to Use
What This Tool Does
The Jet Lag Planner shows how long your clock needs to adjust and gives you a daily plan for light exposure, melatonin timing, and target bedtimes at your destination.
When to Use It
Use it 2–3 days before a trip crossing 3 or more time zones. Earlier is better — you can start shifting your schedule before you leave.
Fields Explained
Origin Time Zone
Where you are departing from.
Destination Time Zone
Where you are travelling to.
Trip Length
How many days you will be at the destination. Short trips may not be worth full adaptation.
Reading the Result
Daily action plan: when to seek or avoid light, when to take melatonin if you use it, target bedtimes, and estimated days to full adjustment.
Pro Tips
Eastward travel is harder — your clock must advance, which is biologically more difficult.
Get outdoor light at your destination's morning time, even on Day 1.
Low-dose melatonin (0.5–1 mg) at destination bedtime can cut adjustment time by 1–2 days.
If your trip is under 3 days, staying on home time is often easier than adapting.
Try a Sample
Sample scenario
New York (UTC-5) to London (UTC+0) — 5 hours eastward, 7-day trip.
Expected result: +5h eastward · 4–5 day adjustment · Day-by-day light and bedtime plan
✈️ Jet-Lag Planner · Time Zone Recovery · Free
Jet-Lag Recovery Planner
Enter your travel details and get a personalised pre-trip adjustment plan, travel-day sleep strategy, and post-arrival recovery schedule.