How to Use the Jet Lag Calculator
Enter your departure and destination time zones, flight timing, and typical sleep schedule — the calculator generates a personalized adjustment plan, including recommended light exposure and sleep timing before, during, and after the flight, based on the travel direction and time difference.
The Jet Lag Calculator builds a personalized plan based on the specific trip's direction and time difference — here's what to enter.
Entering trip and schedule details
Enter departure and destination time zones, flight dates and times, and your typical sleep schedule — the calculator uses these to determine the specific direction and magnitude of adjustment needed, as covered in the eastward-vs-westward guide.
Following the generated light and sleep timing plan
The resulting plan typically recommends specific light exposure and sleep timing for the days before, during, and after the flight — following it as closely as practical, as covered in the adjustment-mechanism guide, gives the best chance of a faster, less severe adjustment.