Jet Lag Calculator
Estimate jet lag recovery time based on your departure and arrival timezones.
Get adjustment days and sleep tips.
Jet Lag Estimate
Jet lag recovery depends on the number of time zones crossed and the direction of travel.
Recovery Days ≈ Time Zones Crossed × 0.5 to 1.0 days
General rules:
- Eastward travel is harder to adjust to (you lose time)
- Westward travel is easier (you gain time)
- Most people adjust ~1 hour per day going west, ~1.5 hours per day going east
Sleep tips for jet lag:
- Adjust your sleep schedule 1–2 hours before departure
- Stay hydrated and avoid alcohol on the flight
- Get sunlight exposure at your destination
- Use melatonin (0.5–3 mg) for eastward travel
- Avoid naps longer than 20 minutes