Jet lag planner

How hard will this trip hit your body clock?

Pick your route and we translate it into body clock terms: how many hours you shift, how long adjustment typically takes, and a simple light plan for before you fly and after you land. Built from published guidance, in plain English.

Your body clock shift

Before you go

Start shifting your sleep

After you land

The small stuff that helps

Drink water on the flight; cabin air is dry, and dehydration piles on top of the clock shift.
Set your watch and phone to destination time when you board, and start living on it.
If you must nap after landing, keep it under 30 minutes and before mid afternoon.
Go easy on alcohol in the air; it fragments the sleep you are trying to protect.

This is general wellness information built from the public guidance below, not medical advice. If you have a sleep disorder, take medication on a strict schedule, or have a condition affected by time shifts, talk to a clinician about your trip.

Where this comes from

CDC Yellow Book: Jet Lag Disorder, adjustment pace and pre-trip sleep shifting
Mayo Clinic: Jet lag disorder, light timing and the large-shift caveat
Sleep Foundation: How to get over jet lag, light exposure strategy

Planning the flight itself? The calculator shows the flight time and, when you set a departure time, the daylight along the way and your arrival on the local clock.