Jet Lag Optimizer
Plan your sleep schedule to minimize jet lag. Enter your home time zone, destination time zone and travel date to get a personalized schedule for gradually adjusting your internal clock.
Your Jet Lag Plan
Frequently Asked Questions
Find answers to common questions about jet lag and how to minimize its effects on your travels.
How severe will my jet lag be with a small time difference?
With a time difference of 2 hours or less, you may experience minimal jet lag. Try to maintain your regular sleep schedule as much as possible, and your body should adjust relatively quickly.
How should I prepare for a moderate time difference?
For moderate time differences (3-6 hours), start adjusting your sleep schedule 2-3 days before travel. Gradually shift your meals and activities to match your destination time to help your body adapt more smoothly.
How do I handle a large time difference?
For large time differences (more than 6 hours), plan ahead and start adjusting 3-5 days before travel. Consider using light therapy by exposing yourself to bright light in the morning at your destination time to help reset your circadian rhythm.
What's the best strategy for traveling eastward?
When traveling eastward, your body will need to wake up earlier. Start going to bed earlier before you travel to gradually shift your sleep schedule. Avoid caffeine and alcohol close to your new bedtime, and get morning sunlight at your destination to help reset your circadian rhythm.
What's the best strategy for traveling westward?
When traveling westward, your body will need to stay up later. Gradually shift your bedtime later before travel. Stay active during the day at your destination to help you stay awake until the new bedtime, and avoid napping during the day, even if you feel tired.
What should I do during my flight to minimize jet lag?
Stay hydrated during your flight and avoid heavy meals. Try to sleep on the plane if it's nighttime at your destination. Set your watch to the destination time as soon as you board to start mentally adjusting.
What should I do when I arrive at my destination?
Once you arrive, immediately adopt the local schedule - eat meals and sleep at local times, even if you don't feel hungry or tired. Get exposure to natural light during the day, especially in the morning, and avoid heavy meals close to bedtime.
How long does it take to recover from jet lag?
Recovery time varies by person and time difference. Generally, it takes about one day per time zone crossed to fully adjust. Following a gradual adjustment schedule before travel can significantly reduce recovery time.
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