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TripPrepTools

Time & dates

Jet-Lag Planner

Calculate your time zone difference and get a scientific plan to shift your circadian rhythm safely.

Price
Free · no signup
Reviewed

Trip Information

Your Adjustment Plan

Direction

Traveling east

Time Difference

5 Hours

Shift Schedule

Day 1 (Pre-trip or Arrival) — Advance Clock

Try to go to bed at 22:00 local time. Seek morning light immediately upon waking. Avoid caffeine after 2pm.

Day 2 (Pre-trip or Arrival) — Advance Clock

Try to go to bed at 21:00 local time. Seek morning light immediately upon waking. Avoid caffeine after 2pm.

Day 3 (Pre-trip or Arrival) — Advance Clock

Try to go to bed at 20:00 local time. Seek morning light immediately upon waking. Avoid caffeine after 2pm.

Day 4 (Pre-trip or Arrival) — Advance Clock

Try to go to bed at 19:00 local time. Seek morning light immediately upon waking. Avoid caffeine after 2pm.

Medical DisclaimerThis planner provides generalized algorithmic advice. It does not replace medical consultation. Discuss melatonin or sleep aids with your physician.

How it works

This tool uses established circadian rhythm principles:

  • Traveling East: You need to advance your body clock. Seek morning light and take melatonin in the early evening.
  • Traveling West: You need to delay your body clock. Seek evening light and avoid morning light.

Limitations

This provides a generic calculation based on current time zone offsets. Individual circadian rhythms vary greatly. Do not take melatonin or sleep aids without consulting a doctor.

Frequently asked questions

Why is traveling East harder than West?

Your body's natural circadian rhythm is slightly longer than 24 hours, making it easier to stay up late (delaying your clock, going West) than to go to sleep early (advancing your clock, going East).