Jet Lag Recovery Calculator
Get a personalized plan to minimize jet lag and adjust to new time zones faster.
Jet lag occurs when your internal clock is out of sync with your destination's time zone. Symptoms include fatigue, insomnia, digestive issues, and difficulty concentrating. This calculator estimates your recovery time and provides strategies to adjust faster.
Understanding Jet Lag
✈️ Traveling East
Harder to adjust. You're "losing" hours and need to go to bed earlier than normal.
- Recovery: ~1 day per time zone crossed
- Strategy: Seek morning light at destination
- Pre-adjust by going to bed earlier
✈️ Traveling West
Easier to adjust. You're "gaining" hours and staying up later than normal.
- Recovery: ~0.5 days per time zone
- Strategy: Seek evening light at destination
- Pre-adjust by staying up later
For important trips, start adjusting 3 days before departure. Shift your bedtime by 1 hour per day toward your destination's schedule. This can significantly reduce jet lag upon arrival.
Frequently Asked Questions
Yes, low-dose melatonin (0.5-5mg) can help. For eastward travel, take it at destination bedtime for several days after arrival. For westward travel, take it if you wake too early. Consult your doctor for specific advice.
If you arrive during the day and are exhausted, a short nap (under 30 minutes) is okay. But avoid long naps that could make nighttime sleep harder. The goal is to get on local time as quickly as possible.
Light is the strongest signal for your circadian clock. Morning light helps you wake up earlier (good for eastward travel), while evening light helps you stay up later (good for westward travel). Avoid light at the wrong times to prevent making jet lag worse.