Travel planner
Plan your pre-flight prep and recovery days based on time zones crossed.
Free, science-based shift plan. Timeshifter charges $25 for this.
Recovery timeline
Sample eastbound plan — sleep/wake blocks
Recovery
Jet lag is easier to handle when you start before the flight. The strongest use of this page is to decide when to begin shifting sleep, meals, and light exposure instead of waiting until you have already landed. That is where the planner becomes more than a novelty countdown.
Once you arrive, the fastest improvements usually come from anchoring yourself to the destination morning: wake at the local target time, get bright light, and move meals onto the local clock immediately. This is especially important for eastbound trips, where your body is being asked to fall asleep earlier than it naturally wants to.
Variance
The number of time zones crossed matters, but so do flight timing, direction of travel, sleep debt, and how much daylight changes between origin and destination. A six-hour eastbound overnight can feel harder than a longer westbound daytime trip because it compresses both the clock and the sleep window.
That is why this page belongs next to city, compare, and market-hour pages on the site. Real travel timing decisions are not only about clocks. They also depend on when you need to function at the destination and how quickly your body can adapt to the new local day.
Questions
