Free Jet Lag Planner
Enter your trip and get a simple day by day plan: when to shift your sleep, what to do on the plane, and when to get daylight after you land.
Sleep when the plan says sleep. A travel pillow, sleep mask and earplugs make it easier. See our guide on how to sleep on a plane.
Common questions
How does this planner work?
It works out the time difference for your date, including daylight saving, and picks the shorter way for your body clock to shift. It then moves your sleep by up to an hour a day for up to three days before you fly.
Is it easier to fly east or west?
Many travelers find flying east harder, because you have to fall asleep earlier than your body wants to. Flying west, you can often just stay up a little later.
How long does jet lag last?
It varies by person and by how many time zones you cross. It often takes several days to feel fully adjusted after a long trip. Read more in our guide to beating jet lag.
This planner gives general travel advice, not medical advice. If you have a health condition, or want to take melatonin, sleep aids or any supplement, talk to your doctor or pharmacist first.