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Jet Lag Planner

Your body clock moves about an hour a day on its own. Shifting a little before you fly, and using daylight well when you land, can make the first days easier. Enter how many hours the time changes, whether you fly east or west and your usual bedtime and wake time. The planner gives a simple day-by-day plan.

How it works

• Before the flight: move bed and wake time 1 hour a day toward the new time zone (earlier for east, later for west)
• After landing: go to bed at local time; the body clock usually catches up about 1 hour a day flying east and 1.5 hours a day flying west
• Light: flying east, get morning light and avoid late evening light; flying west, get afternoon and evening light
• Times after landing are shown in local time at your destination

Three things this tool can't see

• Your body. Some people adjust faster or slower. Short naps (20 minutes) can help on day one.
• Medicines and melatonin. Ask a doctor or pharmacist before using sleep aids or melatonin, especially with other medicines.
• Long stays only. For trips of 1-2 days, it may be easier to stay on home time.

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