Jet Lag Calculator
Predict your jet lag severity & get a personalised recovery plan.
How to use the jet lag calculator
Jet lag hits when your body clock is out of sync with your destination's time zone — generally worse flying east than west. This tool estimates how many days you'll need to adjust and when to shift your sleep.
Beat jet lag faster
- Adjust before you fly — shift bedtime an hour toward your destination for a few days.
- Chase the light — morning light helps after flying east; evening light after flying west.
- Stay hydrated, limit alcohol, and get on local time the moment you land.
- Short naps only (20-30 min) to avoid prolonging the adjustment.
Jet Lag Calculator FAQ
How long does jet lag last?
Roughly one day of recovery per time zone crossed, and usually worse travelling east.
What is the fastest way to beat jet lag?
Shift your sleep before you fly, get sunlight at the right times, and adopt local time immediately.
How to use this tool
- 1Set your home timezoneWhere you're flying from.
- 2Set destination + arrivalWhere you're going + what time you land.
- 3Get personalized recovery planSleep schedule, light exposure timing, caffeine cutoff — by day.
Frequently asked questions
Why is eastward travel worse?
Eastward shifts your bedtime earlier, fighting your body's natural drift toward later. Westward extends your day — easier to adapt.
How long until I'm fully adjusted?
Rule of thumb: ~1 day per timezone crossed eastward, ~1 day per 1.5 timezones westward.
Does melatonin work?
Yes, modestly. 0.5-3 mg at target-destination bedtime, starting a few days before travel.