Jet Lag Calculator – Calculate Recovery Time and Adjustment Schedule
The jet lag calculator estimates jet lag severity and recovery time based on time zone changes and flight direction. Get practical tips for faster adjustment to new time zones.
Enter departure and destination countries plus flight date, and the calculator estimates jet lag intensity, recovery time, and recommends adjustment schedule for sleep, meals, and light exposure.
How to recover from jet lag quickly?
Flying east typically causes worse jet lag than flying west — the body adapts more easily to lengthening days than shortening them. Recovery rule of thumb: 1 day per time zone crossed. Fastest recovery: immediately adopt destination schedule, avoid long daytime naps, get morning sunlight (light shifts internal clock), avoid alcohol and caffeine during flight.
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Browse all tools →The jet lag calculator estimates the duration of time zone disruption and provides adjustment tips. A useful tool for international travelers who want to minimize jet lag effects.
Enter departure and destination cities or time zone difference, and the calculator estimates jet lag duration and offers adjustment tips.
- Estimate jet lag duration in days based on travel direction.
- Get tips for adjusting sleep and light exposure schedules.
- Find out whether to start adjusting before your trip.
Jet lag estimates are based on general adjustment rules – individual differences vary greatly.
- Rule of thumb: the body adjusts about 1 time zone per day.
- Flying east is typically harder than flying west for most people.
- For short trips (<3 days), it may be easier to stay on home time.
The severity of jet lag symptoms is affected by many personal factors.
- Age, fitness level, and sleep history affect adjustment.
- Avoid alcohol and caffeine during flights for better adjustment.
- The calculator provides general guidance – seek professional help for serious sleep disorders.