Jet lag calculator
Put in your flight. You get the plan the Delagged app would give you: when to get light, when to avoid it, when to sleep, eat and stop the coffee.
This assumes an average sleeper (bed at 23:00, up at 07:00) on Real Life effort: the version that fits around a working day. The app tunes it to you.
See every day of your plan
The rest of the plan is ready: the days before you fly, the flight, and the week after you land. Join the waitlist and it opens right here.
What kind of traveler are you?
How this calculator works
It runs the same plan engine as the Delagged app, in your browser. Your trip never leaves this page. The engine estimates where your body clock is each day and times light, sleep, meals and caffeine to move it toward local time.
Melatonin lines are general guidance, not medical advice. Check with your doctor before you take it.
Sources
Numbered from the site-wide source registry — every Delagged page uses the same numbering.
- S6 Waterhouse J, Reilly T, Atkinson G, Edwards B. Jet lag: trends and coping strategies. The Lancet, 2007;369:1117–29. doi:10.1016/S0140-6736(07)60529-7
- S7 Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Medicine Clinics, 2009;4:241–55. doi:10.1016/j.jsmc.2009.02.006
Common routes
What to expect on a typical flight, worked out by the same engine:
- London to New York
- New York to London
- Zurich to Tokyo
- Tokyo to London
- Los Angeles to Paris
- London to Singapore
- Paris to New York
- Geneva to Mexico City
- Hong Kong to London
- Sydney to Los Angeles
- Mexico City to Madrid
- Seoul to Los Angeles
Engine version 30b97c5. Airport data: OpenFlights (ODbL).