Jet Lag Calculator
Get a personalized jet lag recovery plan based on your specific flight. Science-based strategies cut recovery time by 60-80%.
Calculate Your Jet Lag Plan
Your Jet Lag Plan
How Jet Lag Works (Brief Science)
Your body runs on a 24-hour circadian rhythm controlled by your brain’s suprachiasmatic nucleus. Light, food timing, and exercise tell this clock what time of day it is. When you fly across time zones, your brain still thinks it’s home time, but the sun and meals say otherwise.
The mismatch causes fatigue at wrong times, awake at 3am, hungry at 2pm, foggy thinking, mood swings. Recovery takes roughly 1 day per time zone crossed if you do nothing. With science-based strategies (pre-adjustment, light exposure, melatonin, exercise), you can hit 1 day per 2-3 zones crossed.
FAQ
How long does jet lag last?
Approximately 1 day per time zone crossed without intervention. So NYC to London (5 hours difference) = 5 days recovery. With pre-adjustment, light exposure, melatonin, and exercise: 1-2 days.
Is east or west travel worse for jet lag?
Eastward travel is harder. You’re shortening your day, asking your body to sleep earlier than usual. Westward is easier because you’re lengthening your day. Recovery is about 50% faster going west.
Should I take melatonin for jet lag?
Yes, at the correct dose (0.5-3mg, not 5-10mg) and correct timing (30-60 min before destination bedtime). Use for 3-5 nights maximum. Higher doses work worse than lower doses.
Should I sleep on the plane?
Only if it aligns with destination sleep time. Flying overnight to Europe and landing morning = sleep on plane. Flying mid-day to Asia landing morning = stay awake on plane to sleep at destination.
Can children get jet lag?
Yes, but kids adapt 30-40% faster than adults. Skip melatonin for kids under 12. Focus on light exposure + meal timing. Pack snacks for in-between schedules.