EpicLayover.com — Free Tools
Should you nap, explore or push through?
The Jet Lag + Layover Planner tells you the best strategy for your body during a layover. Enter your origin, destination and layover details — and get a personalised schedule built around your body clock, not just the clock on the wall.
50+
Timezones
4
Strategies
Body
Clock logic
Free
Always
Plan your layover strategy
Your situation
Long-haul flight6+ hours in the air already
Overnight flightFlew through the night
Slept well on the planeGot 4+ hours of sleep
Important event on arrivalMeeting, event within 12h
Your hour-by-hour plan
Sleep & recovery essentials
Sponsored
Priority Pass
Quiet lounges with reclining chairs, showers and real food — the best place to nap or reset during a long layover without leaving the airport.
Get Priority Pass →
Sponsored
Airport Day Rooms
A proper bed, blackout curtains and a shower near the terminal. Day rooms from $40 — worth every cent when jet lag hits hard on a long layover.
Find day rooms →
Sponsored
Airalo eSIM
Stay connected for maps, translation and sleep tracking apps. Airalo gives you local data rates in 200+ countries — buy before you land.
Browse plans →
Travel tips
Chase or Avoid Light
Sunlight is your most powerful body clock reset. Get outside if you need to stay awake and adapt. Wear sunglasses and dim your screen if you need your body to think it is night.
Eat on Destination Time
Your digestive system is one of the strongest circadian anchors. Eating meals at destination-local times helps shift your body clock faster than almost any supplement.
Hydrate Aggressively
Cabin air at altitude has humidity as low as 10% — far drier than a desert. Drink 250ml of water per hour of flight. Avoid alcohol and caffeine on overnight flights entirely.
More free layover tools
New
Layover Dashboard
All calculators, checklists and tools in one place. Plan your entire layover without switching tabs.
Open dashboard →
City Time Budget
Energy levels good? Get a minute-by-minute itinerary for your layover city.
Use tool →
Layover Cost Calculator
Find out what transport, food and a day room will actually cost by city and travel style.
Use tool →
Connection Time Calculator
Is your layover long enough to make your next flight safely?
Use tool →
Affiliate disclosure: Some links on this page are affiliate links. EpicLayover.com earns a small commission if you book through them, at no extra cost to you. Jet lag recommendations are based on established chronobiology research and are provided as general guidance only — individual responses to time zone shifts vary. Consult a medical professional for specific sleep or health concerns.