Interactive Tool
Jet Lag / DST Adjuster
Time Zone Adjustment Calculator Jet Lag
Time Zone Sleep Calculator
About This Tool
About the Jet Lag Adjuster
Jet lag occurs when your internal circadian rhythm is out of sync with the local time of your destination. Our adjustment tool calculates the exact offset between your origin and destination and provides a scientifically-backed day-by-day plan to slowly shift your body clock leading up to your trip.
Flying East (Advance)
Goal: Advance your body clock (make it earlier). Seek bright natural light immediately upon waking. Avoid bright light and screens 2-3 hours before new bedtime.
Flying West (Delay)
Goal: Delay your body clock (make it later). Avoid very bright morning light if you woke up early. Seek bright light in the late afternoon to push your clock later.
FAQ
Frequently Asked Questions
Why does flying East cause worse jet lag?
The human circadian rhythm is naturally slightly longer than 24 hours. This makes it biologically easier to stay up later (delaying the clock, which happens when flying West) than it is to force yourself to go to sleep earlier (advancing the clock, which happens when flying East).
Does drinking water help?
Yes. Airplane cabins have extremely low humidity (often under 20%). Dehydration exacerbates the symptoms of fatigue and headaches associated with jet lag. Avoid alcohol and caffeine in flight.