Jet Lag Recovery Calculator
How long jet lag will last and how to adjust.
Enter your values
Results update instantly as you type — no submit needed.
Results
- Estimated recovery
- 11.9 days
- Direction difficulty
- Harder — you must sleep earlier
- Pre-trip shift per day
- 2.7 hours
- Best light exposure
- Morning light on arrival
- Avoid light
- Late evening
| Tactic | Effect |
|---|---|
| Shift bedtime before travel | Cuts recovery by 1–2 days |
| Time light exposure | Strongest single zeitgeber |
| Skip alcohol in flight | Protects sleep quality |
| Eat on destination schedule | Aligns peripheral clocks |
Quick answer
The body re-syncs about one time zone per day travelling west and roughly two-thirds of that going east.
Days ≈ zones ÷ 1.0 (west) or zones ÷ 0.67 (east)
How to use the Jet Lag Recovery Calculator
- 1Enter how many time zones you're crossing.
- 2Choose the direction of travel.
- 3Set how many days you can prepare beforehand.
Frequently asked questions
Why is eastward travel worse?
Your natural body clock runs slightly longer than 24 hours, so delaying sleep is easier than advancing it.
Does melatonin help?
Low doses timed correctly can advance the clock for eastward travel; timing matters far more than dose.