Jet Lag Recovery Calculator
Get a personalized jet lag recovery plan based on your travel details. Minimize jet lag symptoms and adjust quickly to your destination with science-based strategies.
Understanding Jet Lag
Jet lag occurs when your internal circadian rhythm is out of sync with the local time at your destination. Your body is still operating on your home time zone while environmental cues (sunlight, meal times, social activities) follow a different schedule. This mismatch causes fatigue, insomnia, digestive issues, and reduced cognitive performance.
Why Direction Matters
Traveling East (Harder)
Flying east requires advancing your sleep schedule, which is more difficult for most people because it goes against our natural tendency to stay up later. Eastward travel typically causes more severe jet lag.
Traveling West (Easier)
Flying west requires delaying your sleep schedule, which aligns better with our natural circadian rhythm preference. Most people find westward jet lag easier to manage.
The Rule of Thumb
Recovery typically takes one day per time zone crossed:
Your Jet Lag Recovery Plan
Pre-Flight (3-4 Days Before)
- • Go to bed 1 hour earlier (east) or later (west) each night
- • Adjust meal times toward destination
- • Seek light at destination morning time
- • Time workouts for destination hours
Day of Travel
- • Set watch to destination time
- • Stay hydrated throughout journey
- • Avoid alcohol and excess caffeine
- • Sleep during destination nighttime
First 24 Hours
- • Get sunlight at optimal times
- • Follow local meal schedules
- • Stay awake until local bedtime
- • Strategic 20-min naps only (before 3 PM)
☀️ Light Exposure Strategy
Traveling East
- ✓ Seek morning light
- ✓ Avoid evening light
- ✓ Use sunglasses in afternoon
Traveling West
- ✓ Seek evening light
- ✓ Avoid morning light
- ✓ Use light therapy if needed
💊 The Role of Melatonin
Taking 0.5-3mg of melatonin 30 minutes before your destination bedtime can help signal to your body that it's time to sleep and accelerate circadian rhythm adjustment.
Important: Consult your doctor before using melatonin supplements, especially if you take other medications.
✈️ For Short Trips
For trips under 3 days, consider staying on home time if the difference is manageable.
Pro Tip: Use strategic naps and schedule meetings during home-time alert hours to avoid double adjustment.