Jet Lag Sleep Calculator
A jet lag sleep calculator helps you plan when to sleep, wake, and nap when your body clock and local clock are suddenly far apart.
No calculator can remove jet lag instantly, but timing sleep and light exposure better can reduce the damage after long flights.
Open the sleep calculator Nap calculator Wake-up time calculatorHow to use sleep planning for jet lag
Work from destination time
The sooner your planning reflects the destination clock, the easier it is to shift behavior around it.
Protect the first full night
Your first main sleep window after arrival matters more than chasing perfect timing during the flight.
Use naps carefully
Short naps can reduce crash-level fatigue, but long late naps often delay adaptation.
Before travel
- Shift bedtime and wake-up time in small steps if you know the trip is coming.
- Choose a realistic target for the first morning at your destination.
- Decide in advance whether you will stay awake until local bedtime or use one short nap.
After arrival
Get light at the right time
Morning light usually helps earlier adjustment, while late-night bright light can push sleep later.
Eat on local time
Meals will not fix jet lag alone, but they help reinforce the new schedule.
Do not chase perfect sleep
The first one or two nights may be messy. The goal is faster stabilization, not one flawless night.