Jet Lag Sleep Calculator

Generally, your body adjusts about 1 hour per day — so a 6-hour time zone change takes about 6 days to fully adjust. Eastward travel is harder than westward because it's easier to stay up late (delaying) than to fall asleep early (advancing).

Start shifting your schedule 3-4 days before travel: go to bed 1 hour earlier/later each day. Stay hydrated during the flight. Immediately adopt the local schedule upon arrival. Get bright light at strategic times.

Eastward: get morning light, avoid evening light. Westward: get evening light, avoid morning light. Light is the strongest circadian signal. For large time zone changes (8+hours), the timing is more nuanced — consult a jet lag calculator for specifics.