Plan your jet lag recovery: a day-by-day approach
How to shift sleep and light before and after a flight, and which direction is harder.
By Best Sleep Trackers · Updated October 18, 2026
Jet lag is your body clock out of step with local time. The jet lag planner shows how many hours you cross and a plan before and after the flight.
The basics
The CDC advises shifting sleep before departure, timing meals and light to the destination, staying hydrated, avoiding long-acting sedatives and getting plenty of natural light after you arrive (CDC Yellow Book).
East or west?
- East: your clock has to move earlier. Seek morning light at your destination and keep evenings dim.
- West: your clock moves later. Seek light in the late afternoon and early evening.
Tips
- Move your bedtime up to an hour a day beforehand. Use the bedtime calculator to set times.
- On arrival, follow local time even if you feel off.
- Go easy on alcohol and caffeine (caffeine cutoff).
- A short nap can help, but not late in the local day.
- Read the quick jet lag basics.
We do not give melatonin or supplement doses. Ask your doctor or pharmacist about sleep aids.
Sources
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General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.