Jet Lag Calculator
Find out how long your jet lag will last and get actionable tips to recover faster. The direction you travel makes a significant difference to recovery time.
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What's the difference between East and West?
Travelling east is harder than west. Moving west extends your day — your body naturally adapts to longer days more easily. Moving east shortens your day, which fights against your circadian rhythm. A cross-Atlantic UK → New York flight (west, 5 zones) is significantly easier than UK → Tokyo (east, 9 zones).
What should I know about Recovery Timeline?
A general rule: 1 day of recovery per time zone crossed when travelling east, 0.5 days when travelling west. Crossing 8 time zones east = approximately 8 days for full resynchronisation. For short trips, staying on home time is sometimes better than adapting.
What's the key thing to understand about Accelerating Recovery?
Light exposure is the most powerful circadian reset tool. Get bright light in the morning at your destination (for eastward travel) and avoid bright light in the evening. Melatonin 0.5–1mg taken at local bedtime for 3–4 nights significantly shortens adaptation. Stay hydrated and avoid alcohol.
What's the key thing to understand about Travel Safety and Preparation?
Before any international trip: check the Foreign Commonwealth and Development Office (FCDO) travel advice for your destination at gov.uk/foreign-travel-advice — advisories change frequently. Register your trip with the FCDO if travelling to a high-risk destination. Take two copies of all documents (passport, insurance, bookings) — one in luggage, one left at home with a trusted contact. Share your itinerary with someone at home. Travel insurance is not optional — a single overseas medical emergency can cost tens of thousands of pounds without cover. Always check your policy explicitly covers your specific activities (winter sports, watersports, high-altitude trekking often need separate cover) and any pre-existing medical conditions, since a mismatch here is the most common reason claims get refused.