Jet Lag Planner
Pick where you’re flying from and to, and get a day-by-day plan to shift your sleep before you go, when to get daylight, and how long you’re likely to take to adjust.
About this tool
Your body clock can shift by about an hour a day. Flying east (London to Dubai or Tokyo) you lose time, so it helps to go to bed and get up an hour earlier each day before you fly; flying west (London to New York) you go later. The plan uses the real time difference on your travel date, including daylight saving, and for differences over 12 hours it shifts the shorter way round the clock.
Light is the strongest signal: after flying east, get morning daylight and avoid bright light late in the evening; after flying west, get afternoon and evening light. As a rough guide, recovery takes about a day for each hour of difference flying east, a little less flying west. This is general guidance, not medical advice. Your choices are saved on this device.