Jet Lag Planner

Plan bedtime shifts before a flight so arrival night is closer to local time. Schedule helper only — not medical advice.

Usual bedtime

Hours of time difference

Days until you fly

Shift about one hour per day if you can.

Bedtime on arrival night

5:00 PM

Prep days used: 5
Hours to shift: 6
Direction: Earlier nights
Usual bedtime: 11:00 PM

Night 1 before travel9:48 PM
Night 2 before travel8:36 PM
Night 3 before travel7:24 PM
Night 4 before travel6:12 PM
Night 5 before travel5:00 PM

Eastbound is usually harder. Aim for morning light after an east flight and evening light after a west one. This is a sleep-timing sketch, not medical advice. You have fewer days than hours of shift — expect a groggy first day.

Try:

Frequently asked questions

Does this cure jet lag?

No — it is a sleep-timing helper only, not a clinical protocol.

Is this medical advice?

No. Schedule helper only — not medical advice.