Jet-Lag Layover Planner
A layover is a chance to start beating jet lag before you arrive. Tell us your direction of travel, how many time zones you're crossing and what your layover looks like, and this planner gives practical, non-medical tips on light, naps, caffeine and timing. It's general guidance — for medication or health conditions, talk to a professional. You can also estimate jet lag for your whole route with our sister site's time-change planner.
General guidance only — not medical advice. For melatonin or any health condition, speak to a pharmacist or doctor.
Three quick steps
- Pick your direction. Eastward, westward, or mostly north–south — it changes which way your body clock needs to shift.
- Add zones and layover. How many time zones you're crossing, whether it's day or night at your layover, and how long you have.
- Get your plan. Tailored tips on light exposure, whether to nap, caffeine timing and staying on track — plus links to rest options.
Tool questions
Can a layover help with jet lag?
Yes — using light, movement and well-timed rest during a layover can start shifting your body clock the right way before you arrive. This planner suggests how, based on your direction and time zones.
Is eastward or westward travel worse for jet lag?
Eastward travel (advancing your clock) is usually harder than westward (delaying it). The planner adjusts its light and timing tips accordingly. This is general guidance, not medical advice.
Layover tips that actually help
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