Free travel tool

Jet lag calculator

Pick where you are flying from and to, and the day you leave. See the time difference, a rough guide to how long your body clock may take to catch up, and a simple day-by-day plan.

Flying from

Flying to

Departure date

Usual bedtime

Direction Guide only

Choose two cities

Time difference: --
Typical recovery: --
Jet lag level: --

Tips that help most

Use daylight on purpose Light is the strongest signal for your body clock. Get outdoors in the daylight hours at your destination, and dim screens and lamps as local bedtime nears.

Switch to local time at once Set your watch and phone to the destination when you board. Eat, sleep and get up by the local clock from the first day.

Keep naps short If you cannot stay awake, nap for 20 to 30 minutes in the early afternoon. Long or late naps make the first night harder.

Time your caffeine Coffee and tea help in the local morning. Stop about eight hours before bedtime so it does not delay sleep.

Drink water, go easy on alcohol Cabin air is dry. Sip water regularly and keep alcohol light, since it tends to break up sleep.

Be careful when drowsy Avoid driving or big decisions when you are very tired. Arrive a day early for events that matter.

This is general travel guidance and a rule-of-thumb estimate, not medical advice. If you have a health condition, take regular medication, are pregnant or have trouble sleeping, check with a doctor or pharmacist before changing your routine.

Make the first day easier

Land with a flight that suits your body clock, a bed ready and data on arrival. Independent picks - we earn a small commission if you book through these, at no extra cost to you. How this works.

Compare flights Pick departure and arrival times that suit you. Search flights Book the first night Free-cancellation rates, so early check-in is easier to arrange. Search stays Travel eSIM Data the moment you land - installs before you fly. Browse Airalo eSIMs

Planning where to go next?

Our city guides carry places to stay, things to do and local food - pair one with the tools above.

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Frequently asked questions

How long does jet lag last?

A common rule of thumb is about one day per time zone crossed when flying east, and roughly half a day to a day per zone when flying west. Individual recovery varies a lot with age, sleep habits, how much light you get and how tired you were when you left, so treat the estimate as a guide only.

Why is flying east usually harder than flying west?

Most people have a body clock that runs a little longer than 24 hours, so it is easier to stay up later (west) than to fall asleep earlier (east). Eastbound trips ask your body to shift in the harder direction.

Does the calculator allow for daylight saving time?

Yes. Time zone offsets are read from your browser for the exact travel date you choose, so a clock change at either end is included. If a change happens just after you travel, the real difference on arrival can be an hour off.

Is this medical advice?

No. It is a general planning guide. If you have a medical condition, take medication on a schedule, are pregnant, work shifts or struggle with sleep, talk to your doctor or pharmacist before changing your routine, including any use of sleep aids or supplements.

More travel tools

Timezone Converter Compare local times between cities. Sunrise and Sunset Daylight hours at your destination. Layover Planner Is your connection long enough?