Jet Lag Recovery Planner

Recovery days and a light-exposure plan based on zones crossed and travel direction.

Time zones crossed:

Direction:

How to use

Enter zones crossed and direction, then click Plan.

East or west — which is worse?

Eastward travel is harder: your body must fall asleep earlier, which fights the natural clock.

Does melatonin help?

Low-dose melatonin timed to the new bedtime can help eastward trips. This tool focuses on the light schedule.

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