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Split the shift across days
The schedule divides the total time difference across days and shifts bedtime earlier or later.
Jet lag schedule generator
Plan small bedtime shifts over several days before or after a trip.
Enter time-zone difference
This is not medical advice. Consult a professional for sleep disorders, medication, or health concerns.
How the schedule works
Frequently asked questions
Does direction matter?
Yes. Positive offsets shift later; negative offsets shift earlier.