Jet Lag Planner

Work out how to ease into a new timezone. Enter the departure and arrival UTC offsets, the flight length and your arrival time, and the tool suggests a gentle day-by-day bedtime and wake-time shift plus arrival-day light advice. It is a general reference, not medical advice, and all processing runs locally. 100% Local

How to Use the Jet Lag Planner

Enter the two timezone offsets, the flight length and your arrival time, then press Calculate.

What to enter

• Departure / arrival UTC offset is the zone offset in hours, for example 0 for London or 9 for Tokyo. Half-hour zones such as 5.5 are allowed.
• Flight length is the time in the air.
• Arrival local time is the clock time on landing in the destination zone.

Reading the plan

The table lists how many hours to shift bedtime and wake time on each of the days before you travel, up to a week. Shift by an hour a day rather than all at once, and use daytime light on arrival to lock the change in.

Features

• Shows the timezone difference and its direction
• Day-by-day bedtime and wake-time shift plan
• Separate advice for flying east and west
• Works for half-hour timezones
• All processing runs locally in your browser. Your data is not uploaded to any server.
• A general reference only, not sleep or medical advice.

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