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Free Jet Lag Calculator

Beat jet lag with personalized, science-based sleep schedules

Get a customized plan using circadian rhythm research to minimize jet lag symptoms. Based on peer-reviewed studies from leading sleep scientists.

Personalized Plans

Customized schedules based on your exact travel details and sleep patterns

Light Exposure Timing

Know exactly when to seek or avoid light to shift your circadian rhythm

Pre-Flight Preparation

Start adjusting 3-5 days before travel to reduce jet lag severity

How It Works

Our calculator uses your body's natural circadian rhythm to create a personalized adjustment plan. We calculate your Body Temperature Minimum (MinT) and use the Phase Response Curve to determine optimal light exposure timing.

Flight Details

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Local time at origin

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Local time at destination

Your Sleep Schedule

What time do you normally sleep and wake up?

:

Your usual bedtime

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Your usual wake time

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