Jet Lag Planner
Get a personalized adjustment plan based on your route, direction of travel, and time zones crossed. General wellness guidance — not medical advice.
How our jet lag planner works
Our planner uses evidence-aligned heuristics to generate a day-by-day adjustment schedule. It considers the number of time zones crossed, direction of travel (east vs. west), and generates recommendations for sleep timing, light exposure windows, and caffeine cutoff times.
Key principles:
- Your body clock adjusts approximately 1–1.5 hours per day
- Eastward travel (advancing the clock) is generally harder to adjust to
- Timed bright light exposure is the most effective non-pharmacological tool
- Strategic caffeine timing supports alertness without disrupting sleep
Jet lag severity levels
Minimal disruption. Most people adjust within 1 day.
Noticeable fatigue and sleep disruption for 2–3 days.
Significant jet lag. Allow 4–7 days for full adjustment.
Disclaimer
This tool provides general wellness guidance based on published circadian rhythm research. It is not medical advice and does not diagnose, treat, or prevent any condition. Consult a healthcare professional for personal health concerns, especially if you have pre-existing sleep disorders or are taking medications. See our full disclaimer.