Flying from India to the USA, UK, Canada or Australia, or coming back home? Enter your route, departure time and flight length, and get a simple day-by-day plan: when to shift your sleep before you fly, when to sleep on the plane, and what to do on arrival day.
These are general sleep and daylight tips, not medical advice. If you take regular medicine, have a sleep or health condition, are pregnant, or are thinking about melatonin or sleeping pills, please ask a doctor first.
How to use the jet lag planner
- Pick the city you are flying to, or the city you are flying home from.
- Choose Flying out from India or Coming home to India.
- Enter your departure date and time as printed on your ticket (local time at the airport you leave from).
- Check the total travel time. We fill in a typical figure for each country, but change it to match your ticket, including layovers.
- Add your usual bedtime and tap Make my jet lag plan.
What the plan tells you
- How big the shift is, and whether your body clock has to move earlier or later.
- Before you fly: a gentle bedtime shift for the last two or three days, only for big time differences.
- On the flight: the hours that are night at your destination, so you know when to try to sleep.
- Arrival day: whether to stay up or go to bed, and when daylight helps most.
- The next few days: simple habits that help you settle.
Why some routes feel worse than others
Your body clock finds it easier to stay up later than to go to sleep earlier. That is why a flight west, such as Delhi to London or Mumbai to New York, usually feels a little easier, and the return trip east to India often feels harder. The size of the gap matters too: India to the US East Coast is 9.5 or 10.5 hours depending on the season, while India to Dubai is only 1.5 hours.
The planner uses the real time zone rules for your travel date, so it knows when the USA, UK, Canada or Australia have changed their clocks.
Related tools and guides
Going to the USA? Read our full jet lag plan for India to the USA. To check the time at home once you land, use the Family Clock or browse all our India time difference tools.
Frequently Asked Questions
Is this jet lag calculator free?
Yes. It is free, needs no sign-up and runs in your browser. Nothing you type is sent to us or saved.
How many days does jet lag last after flying from India?
A common rule of thumb is about one day per time zone crossed. India to the USA is a 9.5 to 13.5 hour shift, so many people feel off for close to a week. Short trips like India to Dubai or Nepal barely cause jet lag at all.
Is jet lag worse flying to the USA or coming back to India?
For most people, coming back to India from the USA or Canada feels harder. Flying east means your body clock has to move earlier, and that is slower than staying up later.
Does it handle daylight saving time?
Yes. It uses the time zone rules in your device for your exact travel date, so clock changes in the USA, UK, Canada and Australia are handled automatically.
Should I take melatonin for jet lag?
This planner does not recommend any medicine or supplement. Melatonin is sold differently in different countries and is not right for everyone, so please ask a doctor or pharmacist before using it.