Jet Lag Calculator
Sleepopolis may earn a commission on sales through our affiliate links in this article. This commission allows us to run our testing lab and continue to bring our readers the most comprehensive information on sleep and related products. See our disclosures.
It’s important to wake up after a completed sleep cycle — rather than mid-cycle — to feel refreshed and improve your sleep quality. Simply choose to set either your bedtime or wake up time and fill out the fields below, then hit the calculate button. The calculator uses this information to determine the best bedtime or wake time for you that includes an optimal number of complete sleep cycles.
About The Jet Lag Calculator:
What is it?
Jet lag occurs when your body clock is out of sync with the environment. It causes health problems and reduced alertness (Olson, 2013).
Jet Lag Rooster shifts your body clock to reduce or prevent jet lag:
Does it work?
Yes.
Research shows that light exposure and melatonin at the right times can shift your body clock to reduce jet lag (Eastman & Burgess, 2009; Kolla & Auger, 2011). Jet Lag Rooster creates an individual plan suggesting the best times for bright light exposure (e.g., sunlight) and melatonin. People who follow these suggestions report less jet lag (Lieberman, 2003). Shifting your body clock before departing can sometimes prevent jet lag completely (Burgess et al., 2003).
Jet Lag Rooster is recommended by the Center for Disease Control (CDC Health Information for International Travel “Yellow Book”, 2016). For details on the science behind it, see an article in Scientific American (Olson, 2013).
Example Jet Lag Plan:
Preview:
Plan:
Guidelines:
To Reduce Travel Fatigue:
Looking for a personalized jet lag solution?
If you’re a frequent international traveler tired of power-napping at 35,000 feet and sleepwalking through vacation or work trips, FlyKitt is here to help. This kit is packed with a system containing everything from supplements that’ll boost your focus and immune system to blue-light-filtering glasses to help you wind down — all to match your circadian rhythm to that of your final destination. Simply plug your route into the app, and it’ll generate a schedule with precise times for you to eat, sleep, and supplement so you can arrive at your destination ready for a day on the ground.
Contact
This calculator is based on an algorithm created by Jay Olson, PhD. He first became interested in how to reduce jet lag after sleeping through the first week of afternoons on a Europe trip. He hasn’t been jet lagged since.
Jay also works with business travelers and elite athletes to give individual consultations before important trips.
Due to Jay’s extensive work on the jet lag calculator, Jet Lag Rooster is now part of the Sleepopolis family. Contact us at: info@sleepopolis.com