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)
Date bazate pe baza de date IANA. 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.