Jet Lag Recovery Calculator

Jet lag can leave you feeling tired and uncomfortable, but the right approach can help you adjust faster and feel better. Enter your travel information, and we'll create a simple, personalized plan to help you overcome jet lag with ease!

Departure City

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Arrival City

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Departure Date

03/24/2025

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Departure Time

00:00

Flight Duration

06:00

Usual Sleep Duration

08:00

Why Do You Need a Jet Lag Adjustment Plan?

Jet lag plan helps to minimize fatigue and sluggishness

Low Energy

Fatigue, brain fog, and sluggishness can affect your mood, productivity, and overall trip experience.

A jet lag plan helps your body to recover and adjust to new time zones faster

Slower Recovery

Without a plan, your body takes longer to adjust, leaving you exhausted and out of sync.

A jet lag plan helps to reduce sleep disturbances and improve sleep quality

Disrupted Sleep

Traveling across time zones throws off your sleep cycle, leading to insomnia and poor rest.

About The Jet Lag Calculator

Our Jet Lag Calculator is designed and developed to help travelers minimize jet lag by providing personalized plans for adjusting to different time zones.

That way, travelers can enjoy a smoother transition and feel less tired at their arrival destination.

How It Works

Our calculator provides a tailored approach by gathering essential information based on your trip details. This includes the travel destination you are flying from and to, departure and arrival times, and your usual sleep schedule.

Using this information, the calculator will determine your total flight duration and the number of time zones crossed, to generate a personalized sleep adjustment plan.

This plan helps you to body clock with your new destination time, ensuring that you avoid feeling jet lagged.

What Is Actually Jet Lag?

Clocks with different time zones, representing disruption of sleep caused by jet lag

Jet lag is a temporary sleep disorder caused by an inconsistency between the body's circadian rhythm and the external environment.

This happens when your body struggles to adjust to a new time zone for sleeping, eating, and other activities which leads to symptoms such as fatigue, difficulty concentrating, and disrupted sleep.

It commonly affects travelers who are traveling across multiple time zones [1].

Tips to Reduce Jet Lag Symptoms

Here are some ways that you can reduce and manage symptoms of jet lag quickly.

Importance of adjusting your sleep schedules for faster jet lag recovery

Adjust your sleep schedule gradually before the trip

Before you're about to travel, set aside a few days to shift your bedtime gradually by an hour earlier or later [2].

Get more light exposure

When you arrive at your destination, spend more time in a brighter environment or with natural sunlight. This will help to reset your internal clock.

Avoid caffeine and alcohol to minimize sleep disruptions and recover faster

Avoid caffeine and alcohol during your flight

It is best to avoid drinking any caffeine or alcohol especially if it is a night flight as it could keep you up and disrupt your body's ability to fall asleep [3].

FAQ

It usually takes about 1-1.5 days to recover from jet lag per time zone. So if you cross more than 7 time zones, you can expect to take a week or longer for recovery.

For west-to-east trips, it takes about one day to recover from jet lag for each time zone crossed. For east-to-west trips, it takes one day to recover for one and a half time zones crossed.

The fastest way to get over jet lag is to spend time outdoors during daylight hours or bright environment to help your body adjust to the new time zone as soon as possible.

References

1. Choy, M., & Salbu, R. L. (2011). Jet lag: current and potential therapies. P & T : a peer-reviewed journal for formulary management, 36(4), 221–231.

2. Roach, G. D., & Sargent, C. (2019). Interventions to Minimize Jet Lag After Westward and Eastward Flight. Frontiers in physiology, 10, 927. Available at: https://doi.org/10.3389/fphys.2019.00927

3. John Hopkins Medicine (2024) 6 Tips for Better Sleep When You Travel [online]. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/6-tips-for-better-sleep-when-you-travel