Jet Lag Calculator — Recovery Days & Sleep Schedule
Calculate jet lag recovery time and get a sleep adjustment schedule for your flight. Enter departure and arrival time zones to see how many days to recover and when to sleep.
FAQ
Frequently asked questions about jet lag calculator.
How is jet lag recovery time calculated?
Recovery is estimated at approximately 1 day per hour of time zone difference. Westward travel is generally easier — the body adjusts about 30% faster going west because it extends the day rather than shortening it.
Why is westward travel easier?
The human circadian rhythm naturally runs slightly longer than 24 hours, making it easier to stay up later (westward travel) than to force early sleep (eastward travel). Eastward journeys therefore take longer to recover from.
What is the sleep adjustment schedule?
The schedule recommends shifting your bedtime by 1 hour per day in the direction of travel, starting 3 days before departure. This pre-adjusts your body clock and reduces jet lag severity on arrival.
Is melatonin helpful for jet lag?
Research suggests taking low-dose melatonin (0.5–3 mg) at the destination bedtime helps shift the body clock faster. Combine with light exposure management for best results.