Jet Lag Schedule Shifter
Pre-shift your sleep schedule before a trip.
Daily schedule shift
- Day 1Bed and wake +1.0 h
- Day 2Bed and wake +2.0 h
- Day 3Bed and wake +3.0 h
- Day 4Bed and wake +4.0 h
- Day 5Bed and wake +5.0 h
- Day 6Bed and wake +6.0 h
- Day 7Bed and wake +7.0 h
- Day 8Bed and wake +8.0 h
Why eastbound is harder
The body adjusts about 1 hour per day going east, 1.5 hours per day going west. Eastbound forces an earlier sleep, which the circadian rhythm resists more than a later one. Bright light in the morning helps both directions.
Pre-shifting your sleep schedule before a trip reduces jet lag on arrival. Combine with morning sun on landing, hydration, and avoiding alcohol on the flight.
About
Enter time difference and direction. The tool tells you how many days before to start shifting and by how much each day. Eastbound is harder - the body adjusts about 1 hour/day east, 1.5 hours/day west.
How to use
- Set time difference and direction.
- Set trip date.
FAQ
What helps once I'm there?+
Bright morning light pushes the clock earlier (helps eastbound), evening light pushes it later (helps westbound). Avoid alcohol on the flight; hydrate.