Jet Lag Calculator

Build a quick, research-style plan for sleep, light, and (optional) naps to adjust faster after long flights.

Traveling from

Choose your origin time zone (city).

Traveling to

Choose your destination time zone (city).

Direction

Usual bedtime (home)

Usual wake time (home)

Departure (local)

Arrival (local)

Chronotype

Preferences

Allow short naps

Show melatonin timing