Free Travel Tool
Jet Lag Calculator
Enter your departure and arrival time zones to get a personalized day-by-day sleep adjustment plan, severity rating, and expert tips to beat jet lag faster.
Your Flight Details
What is Jet Lag?
Jet lag is a temporary sleep disorder caused by rapidly crossing multiple time zones. Your body's internal clock (circadian rhythm) stays synced to your home time zone while your new environment operates on a different schedule — causing fatigue, insomnia, difficulty concentrating, and digestive issues.
As a rule of thumb, it takes approximately one day per hour of time zone difference to fully adjust. Eastbound travel (advancing your clock) is generally harder than westbound travel (delaying your clock) because the body finds it easier to stay awake longer than to fall asleep earlier.
How to Beat Jet Lag
Before You Fly
- Shift your bedtime 1–2 hours toward the destination time zone for 3 days before departure
- Get extra sleep the night before — sleep debt makes jet lag worse
- Book a flight that arrives in the evening at your destination
During the Flight
- Drink at least 250ml of water per hour — cabin air is very dry
- Avoid alcohol and excessive caffeine
- Sleep when it's nighttime at your destination, not on your home schedule
- Use an eye mask and ear plugs to maximise sleep quality
At Your Destination
- Get outside in morning sunlight immediately — it's the strongest circadian reset
- Eat meals at local times even if you're not hungry
- Exercise lightly in the morning to boost alertness
- Take 0.5–1 mg melatonin 30 minutes before local bedtime (eastbound only)