A science-backed sleep shift schedule. Get recovery days, pre-trip and post-arrival light-exposure windows, and jurisdiction-aware melatonin guidance based on the Eastman & Burgess protocols.
Day -3Wake: 05:15Sleep: 21:15Light exposure: 05:15–07:15Avoid light: 18:15–21:15
Day -2Wake: 03:45Sleep: 19:45Light exposure: 03:45–05:45Avoid light: 16:45–19:45
Day -1Wake: 02:00Sleep: 18:00Light exposure: 02:00–04:00Avoid light: 15:00–18:00
Post-arrival schedule
Day +0Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00
Day +1Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00
Day +2Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00
Day +3Wake: 07:00Sleep: 23:00Light exposure: 07:00–09:00Avoid light: 20:00–23:00
Melatonin timing
Melatonin guidance is hidden until you mark the consent checkbox above.
Arrive connectedAiralo travel eSIM
Want your phone online the minute you land so you can start your arrival-day light and sleep schedule on time? Airalo is a travel eSIM you can install before takeoff.
Free alternative: most airports and hotels offer free Wi-Fi, so you may not need paid data at all — this is just a convenience option for staying online between them.
Affiliate link — we may earn a commission at no extra cost to you; see our affiliate disclosure.
Land exhausted?Kiwitaxi airport transfer
After crossing several time zones, the last thing you want is a taxi queue. Kiwitaxi lets you pre-book an airport transfer in 100+ countries — a driver is waiting at arrivals with the price fixed when you book.
Cheaper alternative: most airports have public transport or an official taxi rank — pre-booking is a convenience for heavy jet-lag arrival days, not a requirement.
Affiliate link — we may earn a commission at no extra cost to you; see our affiliate disclosure.
How long does jet lag last?
As a rule of thumb, your body clock re-adjusts about 1 time zone per day flying east (phase advance) and a little faster — roughly 0.7 days per zone flying west (phase delay) — when you do nothing to help it. A 5-zone eastward hop like New York → London therefore takes about 5 days to recover from unaided; the same 5 zones westward (London → New York) takes about 3–4 days. The planner below shifts those numbers down using pre-trip sleep timing, light exposure, and (where legal) low-dose melatonin.
Unaided recovery, by direction and zones crossed
Zones crossed
Eastward (advance)
Westward (delay)
4
≈ 4 days
≈ 3 days
5
≈ 5 days
≈ 3–4 days
8
≈ 8 days
≈ 6 days
Rates derive from the spontaneous-adaptation figures in Eastman & Burgess (≈ 1 h/day advance eastward, ≈ 1.5 h/day delay westward). They are population averages, not a medical prediction for any individual.
The amber sweep marks the morning bright-light window the planner recommends after an eastward arrival. Adjust your route in the planner above to recompute it.
Pack for the time shift
Three things long-haul travelers actually use while shifting their body clock:
As an Amazon Associate I earn from qualifying purchases. Links above are affiliate links — they fund this free planner at no extra cost to you. Melatonin availability varies by country; check the planner's jurisdiction note and ask a clinician first.
Jet lag questions, answered
Which direction causes worse jet lag, east or west?
Eastward travel is harder. Flying east forces your body clock to advance (go to sleep and wake earlier), and the human clock advances only about an hour a day on its own. Flying west asks the clock to delay (stay up and sleep later), which it does roughly 1.5 hours a day — closer to its natural drift. That is why a 6-zone trip east can take a full week to clear while the same 6 zones west is often gone in four days. The planner applies this east/west asymmetry to your specific route.
How many days before my trip should I start shifting my sleep?
Only start a pre-trip shift for crossings of more than three time zones, and only if you have spare days — the planner skips it for shorter hops because the disruption is not worth it. As a guide you can advance your schedule about an hour earlier per day before an eastward flight, or delay it about 1.5 hours per day before a westward flight. Enter your available pre-trip days and the planner builds the exact wake, sleep, and light windows for each day.
When and how much melatonin should I take?
Typical guidance is a low dose of 0.5–3 mg taken near your destination's target bedtime — earlier in the evening for eastward trips to pull the clock forward, in the small hours for westward trips. More is not better: low doses act on timing, while large doses mainly cause grogginess. Availability matters too — melatonin is prescription-only across the UK, most of the EU, and in Australia and Japan. The planner hides melatonin timing unless you opt in and your selected country allows over-the-counter use.
Does light exposure really help, or is that a myth?
Light is the strongest lever you have. Morning light advances the clock (good for eastward travel); evening light delays it (good for westward travel) — and getting light at the wrong time can push you the wrong way. The planner outputs both a 'seek light' and an 'avoid light' window for each recovery day so you are not guessing. Bright daylight is ideal; a 10,000-lux lamp is a winter-arrival substitute when mornings are dark.
Will sleeping on the plane or cutting caffeine fix jet lag?
They help you feel better but they do not reset your clock — only time, light, and (optionally) melatonin shift your circadian phase. Sleeping onboard reduces arrival fatigue; avoiding alcohol and timing caffeine away from your target sleep window protects the schedule you are trying to build. Treat them as comfort measures layered on top of the light-and-timing plan, not as a substitute for it.
Is the recovery estimate a medical guarantee?
No. The numbers are population averages from circadian-rhythm research applied to your route — useful for planning, not a clinical prediction. Recovery varies with age, sleep quality, chronotype, and health. This tool is not medical advice; talk to a clinician before changing sleep schedules or using melatonin, especially if you are pregnant, under 18, or managing a sleep or mood condition.