Jet Lag Calculator

Plan your sleep adjustment to minimize jet lag when crossing time zones.

Time difference
+13h
Direction
Eastward
Estimated full recovery
13 days

Sleep Adjustment Plan (shift earlier)

1
Day 1
Sleep 22:00
Wake 06:00
2
Day 2
Sleep 21:00
Wake 05:00
3
Day 3
Sleep 20:00
Wake 04:00
4
Day 4
Sleep 19:00
Wake 03:00
5
Day 5
Sleep 18:00
Wake 02:00
6
Day 6
Sleep 17:00
Wake 01:00
7
Day 7
Sleep 16:00
Wake 00:00

Tips for Eastward Travel

  • 1.Start shifting bedtime 1 hour earlier each night, 3 days before departure
  • 2.Get bright light exposure in the early morning
  • 3.Avoid caffeine after 2 PM local time
  • 4.During flight: sleep if it's nighttime at destination
  • 5.On arrival: stay awake until local bedtime
  • 6.Use melatonin 30 min before target bedtime (consult your doctor)
Tiedot perustuvat IANA-tietokantaan. This calculator provides general guidance only. Individual jet lag recovery varies based on age, health, sleep quality, and other factors. Consult a healthcare professional for personalized advice, especially before taking melatonin or other supplements.