OneTool

Jet Lag Timezone Planner

Shift bedtime toward destination time before you fly.

Timezone shift: +5 hours (eastbound)

  1. 4 days before travel

    Move bedtime and wake time ~1 hour earlier than usual (toward destination local time). Seek morning light if flying east; evening light if flying west.

  2. 3 days before travel

    Move bedtime and wake time ~2 hours earlier than usual (toward destination local time). Seek morning light if flying east; evening light if flying west.

  3. 2 days before travel

    Move bedtime and wake time ~3 hours earlier than usual (toward destination local time). Seek morning light if flying east; evening light if flying west.

  4. 1 day before travel

    Move bedtime and wake time ~4 hours earlier than usual (toward destination local time). Seek morning light if flying east; evening light if flying west.

  5. Travel day (Aug 15, 2026, 6:00 PM)

    Try to sleep on the plane aligned with destination night. On arrival, get morning daylight and stay active; avoid long naps.

  6. 1 day after arrival

    Keep shifting toward local time (~1 hour/day). Prioritize destination daylight exposure and consistent mealtimes.

  7. 2 days after arrival

    Keep shifting toward local time (~1 hour/day). Prioritize destination daylight exposure and consistent mealtimes.

  8. 3 days after arrival

    Keep shifting toward local time (~1 hour/day). Prioritize destination daylight exposure and consistent mealtimes.

What is this tool?

Uses the commonly cited “shift bedtime about one hour per timezone crossed” approach to sketch a sleep-adjustment plan in the days before and after travel. Choose departure and arrival timezones and a flight date/time. Framed as a general planning guideline — not personalized medical advice.

How to use it

  1. Select departure and arrival timezones.
  2. Enter your flight date and approximate departure time.
  3. Follow the suggested pre- and post-travel sleep adjustments as a starting plan.

Related travel & packing tools