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.
Who gets the most value from this planner
- Business travelers with meetings in the first 24–72 hours after arrival
- Long-haul travelers crossing 4+ time zones
- Teams coordinating travel and meeting availability together
- Travelers comparing eastbound vs westbound trip impact
What the plan includes
- Sleep windows by day
- Light exposure timing
- Caffeine cutoff timing
- Recovery expectations by severity
What it does not replace
This planner does not replace medical advice, sleep-disorder treatment, or personalized guidance for medication use, shift work, pregnancy, or chronic health conditions.
Model assumptions and quality standards
Jet lag plans are generated from route direction and time-zone shift heuristics. Review our methodology and editorial policy before using the output for high-stakes schedules.
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.