Health Calculators
Jet Lag Calculator
Plan your sleep schedule for time zone travel with light exposure guidance and gradual schedule shifts.
About This Calculator
What It Does
This calculator creates a daily schedule plan to help you adjust to a new time zone. It shifts your bedtime and wake time gradually before or during your trip and provides light-exposure guidance.
Worked Example
Traveling from London (UTC+0) to New York (UTC-5) is a 5-hour westward shift. Your body naturally adjusts more easily to westward travel. The calculator shifts your schedule 60 minutes later each day for standard adaptation.
Real-World Usage
Jet lag affects travelers crossing multiple time zones. Eastward travel (e.g., US to Europe) is generally harder than westward. Light exposure is the strongest cue for resetting your circadian clock. Seek morning light after eastward travel and evening light after westward travel.
Local Context
Time zone abbreviations (EST, CET, JST) vary by season due to daylight saving time. UTC offsets remain constant. When entering offsets, use the UTC offset for the relevant date of travel, accounting for daylight saving if applicable.
Last reviewed: May 2026.
This calculator provides an educational travel schedule estimate. It does not provide medical advice. Consult a healthcare provider for specific travel-health concerns.
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