Jet Lag Calculator
Switching Time Zones The Jet Lag Calculator
It isn’t always easy to recover when you’re switching time zones - the inability to sleep, fatigue and disorientation that comes with jet lag can put a serious dampener on your time away. Using your flight itinerary, you can now manage jet lag with this interactive calculator.
Enter your travel details below and find out how to get the most out of your trip.
Below is your personalized travel sleep plan. Follow the suggested sleep pattern and light exposure times to minimize the effects of jet lag.
- Sleep
- Flight / travel
- Sleep or dark conditions ideal (during/after flight)
- Aim to be in lighter environments
Scroll across to explore your sleep plan
Sleep
In order to beat jet lag and establish a new sleep routine you first need to determine your phase change in hours, eg the difference in hours forward or back. Ideally, you should start shifting your sleep schedule two days before departure, moving your sleep period one or two steps towards your new sleep time each day.
Light
When moving forward, after waking, try to stay in light conditions for at least three hours, and when moving back,
before sleep, try to stay in light conditions for three hours.Meals
From the day of the flight (including during the flight), try to adjust your meal times to those of your new destination.
If convenient, starting to do this a few days beforehand too can help ease jet lag by adjusting your body clock.Exercise
Doing exercise during the period that your schedule recommends staying in light conditions can enhance circadian rhythm shift, reducing the symptoms of jet lag.
Frequently asked questions
- What is sleep shifting?
- How can I stop myself feeling tired after landing in a different time zone?
- How many hours of sleep should I be getting a night?
- Are there any tips for sleeping on long haul flights?
- Will skipping meals affect my jet lag?
- If I cross more time zones, will my jet lag be worse?
- Other top tips for avoiding jet lag