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Jet lag plan generator

Enter your route and departure date to get a personalized plan, calculated from your flight's real time difference.

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Your personalized plan

Paris → Tokyo: 7h ahead on arrival. This is the harder direction for your body to adjust to.

Before you fly

Start 3 days before the flight, gradually shifting your bedtime and mealtimes by 30–60 minutes a day in the direction of travel.

During the flight

Set your watch to destination time as soon as you board. Drink plenty of water and limit caffeine and alcohol — dry cabin air worsens dehydration, which makes jet lag fatigue worse.

On arrival

Get daylight early in the morning at your destination and avoid it in the evening: this helps your internal clock move forward faster.

Expect roughly 7 days for a full adjustment.

How this plan is calculated

The time difference is calculated from both cities' real IANA time zones on the chosen date, accounting for daylight saving time where it applies. The number of adjustment days follows the commonly used rule of thumb: roughly one day per hour of difference flying east, a bit less flying west.

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