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Jet Lag Planner
A gradual pre-trip sleep adjustment schedule. Use Tinkkit’s free jet lag planner directly in your browser.
Tip from Tink: Use UTC offsets for your travel date, including daylight saving time.
Sleep adjustment
9 hours earlier
| Days before travel | Bedtime (home local time) |
|---|---|
| 4 | 20:45 |
| 3 | 18:30 |
| 2 | 16:15 |
| 1 | 14:00 |
General planning estimate, not medical advice. Uses the shortest clock adjustment across the date line, not flight direction. Large shifts may need more time; do not reduce sleep to follow this schedule. Check daylight saving offsets on your travel date.
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How to use the Jet Lag Planner
- Enter your measurements or details.
- Adjust the assumptions for your situation.
- Read the result.
Everything runs in your browser. Nothing you enter is uploaded.