Jet-lag recovery, made simple

Beat Jet Lag Before It Beats You

Six free, science-backed calculators for travellers flying to and from Australia. Get suggested light, sleep and meal timing, a clear difficulty score, and one obvious next action — all behaviour-based, no substances, no guesswork.

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6 free calculators
60+ cities supported
100% behaviour-based

Choose your jet-lag calculator

Each tool answers the same three things: what your options are, how well they may help, and your suggested next action. Pick the one that fits your trip.

Recovery Plan Calculator

Enter your trip and get a suggested day-by-day schedule of light, meals and sleep windows, plus an adjustment-difficulty score.

Health note: General wellbeing suggestions only, not medical advice, and not a substitute for your own checks. For anything you take — including melatonin or other supplements — consult your doctor or pharmacist. Take care if you have a health condition, are pregnant or breastfeeding, or take medication.
Your suggested day-by-day plan will appear here.

Light & Sleep Timing Tool

See suggested windows to seek and avoid bright light, plus target sleep and wake times, to help shift your body clock. Behaviour only — no substances, no doses.

Health note: General wellbeing suggestions only, not medical advice, and not a substitute for your own checks. For anything you take — including melatonin or other supplements — consult your doctor or pharmacist. Take care if you have a health condition, are pregnant or breastfeeding, or take medication.
Your suggested light and sleep windows will appear here.

In-Flight Sleep Planner

Get a suggested plan for when to try to sleep and when to stay awake, shown on a simple flight timeline.

Health note: General wellbeing suggestions only, not medical advice, and not a substitute for your own checks. For anything you take — including melatonin or other supplements — consult your doctor or pharmacist. Take care if you have a health condition, are pregnant or breastfeeding, or take medication.
Your suggested in-flight timeline will appear here.

Business Trip Optimiser

A suggested plan that prioritises being sharp for your first meeting over full adjustment.

Health note: General wellbeing suggestions only, not medical advice, and not a substitute for your own checks. For anything you take — including melatonin or other supplements — consult your doctor or pharmacist. Take care if you have a health condition, are pregnant or breastfeeding, or take medication.
Your suggested performance-first plan will appear here.

Long Stay / Expat Calculator

For stays of two weeks or more, get a suggested full circadian reset built around light and sleep timing.

Health note: General wellbeing suggestions only, not medical advice, and not a substitute for your own checks. For anything you take — including melatonin or other supplements — consult your doctor or pharmacist. Take care if you have a health condition, are pregnant or breastfeeding, or take medication.
Your suggested full-reset plan will appear here.

Jet Lag Severity Checker

Answer six quick questions for an indicative 0–100 severity score and behavioural suggestions. It's a guide, not a diagnosis.

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Health note: General wellbeing suggestions only, not medical advice, and not a substitute for your own checks. For anything you take — including melatonin or other supplements — consult your doctor or pharmacist. Take care if you have a health condition, are pregnant or breastfeeding, or take medication.
Your indicative severity score will appear here.

How jet lag really works

Jet lag happens when your internal body clock is still on home time while the world around you runs on a new schedule. Understanding the basics makes every suggestion here easier to use.

Your body clock and light

A cluster of cells in the brain keeps roughly a 24-hour rhythm, and daylight is its main timekeeper. Light in the morning tends to shift the clock earlier; light in the evening tends to shift it later. Getting light at the right time — and avoiding it at the wrong time — is the most powerful behavioural way to re-set after a long flight.

Why direction matters

Flying east asks your clock to move earlier, which most people find slower and harder. Flying west lengthens your day, which is usually a gentler adjustment. That's why a trip from the UK to Australia — a big eastward shift — is often described as the toughest for jet lag, and why our tools weight the two directions differently.

Jet lag FAQ

Short, quotable answers to the questions Australian travellers ask most.

How long does jet lag last flying to Australia?

As a rough guide, the body clock shifts about one time zone per day travelling east and up to 1.5 zones per day travelling west. A UK-to-eastern-Australia trip crosses roughly 9–11 zones, so many travellers feel broadly adjusted in about 6–10 days. Well-timed light and consistent sleep can help you feel functional sooner.

Is jet lag worse flying east or west?

Eastward travel is usually harder because it asks your body clock to move earlier (a phase advance), which most people find slower. Westward travel lengthens your day and tends to be a little easier to adjust to.

What is the fastest way to get over jet lag?

There's no instant fix, but well-timed daylight is the strongest behavioural lever. Seeking bright light at the right time, keeping evenings dim when adjusting eastward, holding consistent local sleep and meal times, and staying hydrated all help your body clock settle faster.

How many time zones does Australia cross from the UK?

London to Sydney or Melbourne spans about 9 to 11 hours depending on daylight saving in each country. That large eastward shift is why the trip to Australia is often the most challenging for jet lag.

Does jet lag get worse with age?

Many people find adjusting a little harder as they get older, partly because sleep becomes lighter and more easily disrupted. Consistent daylight exposure and steady sleep timing become even more useful with age.

How can I prevent jet lag before a flight?

Some travellers begin shifting their sleep and light exposure by an hour or so a day for a few days before departure, in the direction of the destination. Arriving well rested and following a light-and-sleep plan on landing also helps.

Should I sleep on the plane to Australia?

It depends on when you land. A common approach is to set your watch to destination time at take-off and sleep during the part of the flight that matches night at your destination, staying awake before landing so you arrive alert.

Is jet lag dangerous?

For most healthy people jet lag is unpleasant but temporary. If you have a health condition, are pregnant or breastfeeding, take medication, or feel unwell, check with a health professional. This site offers general wellbeing suggestions only, not medical advice.

Does JetLagCal recommend melatonin or medication?

No. JetLagCal only ever suggests behaviour-based strategies such as light exposure, sleep timing, meals and hydration. For anything you take — including melatonin or other supplements — consult your doctor or pharmacist. This site does not give medical advice.

How accurate is a jet lag calculator?

A calculator gives an indicative, personalised guide based on typical body-clock science. Everyone adjusts differently, so treat the timings and scores as a starting point and adapt them to what works for you.