Live data·~100ms avg response·Free · No signup·Updated Jun 2026
Jet Lag Calculator
Predict your jet lag severity & get a personalised recovery plan.
Pick cities to begin
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Your recovery plan
✈️ Before you fly
🛬 During & after arrival
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.