Jet Lag Recovery Calculator
Calculate how long jet lag will last and get a day-by-day recovery schedule.
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hours difference
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recovery days
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direction
Day-by-day schedule
Common questions
Why is eastward travel harder for jet lag?
Flying east requires advancing your body clock. The human circadian rhythm naturally runs slightly longer than 24 hours, making it easier to delay (stay up later when flying west) than to advance. Eastward recovery takes roughly 50% longer.
Does melatonin help with jet lag?
Yes, low-dose melatonin (0.5-3mg) taken at the target bedtime in your destination timezone can help reset your circadian clock. Take it 30 minutes before desired sleep time. Most effective for eastward travel.
Should I pre-adjust before travel?
Pre-adjusting 1-2 hours over several days before departure can reduce severity. Shift bedtime 30-60 minutes each day in the relevant direction and combine with timed light exposure.
Does exercise help with jet lag?
Yes. Morning exercise at your destination helps advance your clock (eastward), while late afternoon exercise helps delay it (westward). Avoid intense exercise close to bedtime.