Jet Lag Adjustment Planner
Enter home and destination UTC offsets to get a day-by-day sleep-shift schedule.
Runs in your browser. Nothing is uploaded — your input is processed on this device and discarded when you close the tab.
Jet Lag Adjustment Planner
How to use this tool
- Enter your values in the fields above.
- Press Generate to see the result.
- Use Load sample to try the worked example, Copy result to copy it, or Clear to start again.
Worked example
Travelling from UTC+0 to UTC+8 gives an 8-hour eastward difference and an 8-day schedule shifting sleep by one extra hour each day.
What this tool does not do / Limits
This tool only builds a simple sleep-shift schedule from the offsets you enter. It is not medical advice and does not know your flight times or health needs.
Frequently asked questions
How fast should I shift?
This planner uses one hour per day as a simple default; shift more slowly if that feels too fast.
Do I enter city names?
No. Enter each place as its offset from UTC in hours, for example -5 or 5.5.
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