Jet lag planner: adjust your sleep for travel
Pick your travel direction and how many time zones you're crossing to get a simple day-by-day adjustment plan.
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Why jet lag happens
Jet lag occurs when your internal body clock is out of sync with the local time at your destination. Eastward travel (losing time) is generally harder to adjust to than westward travel (gaining time), because it's easier for the body to delay its rhythm than to advance it.
Frequently asked questions
How many days before departure should I start adjusting?
For most trips, starting 2-4 days before departure, shifting by about 1 hour a day, works well — our plan scales this to how many zones you're crossing.
Does light exposure really help?
Yes — light is the strongest signal for your body clock. Timing your light exposure correctly is often more effective than melatonin alone.
Want to go further?
Explore our guides and other calculators.