Jet Lag Recovery Planner
Enter your flight details and usual wake time — get estimated recovery days plus a day by day plan for light exposure, sleep timing and naps to beat jet lag faster.
Estimated recovery
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Difficulty
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Your day by day plan (saved automatically)
| Day | Target wake | Light exposure | Sleep and naps |
|---|
General information only, not medical advice. This is an estimate — shift work, age and sleep habits change real recovery time.
How to use
- Enter how many time zones you crossed and the flight direction.
- Pick departure and destination UTC offsets and your usual wake time.
- Your estimated recovery days and the full day by day plan appear instantly and are saved in this browser.
Note: Eastbound uses about 1 day per zone; westbound uses about 0.67 days per zone. The plan shifts your wake time gradually toward the destination clock.
Tips
- Start shifting sleep by one hour a few days before the flight if you can.
- Stay hydrated and eat meals at destination time from day one.
- Keep naps under 20 minutes and never nap after 3 PM local time.