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.
Understanding Jet Lag
East vs 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).
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.
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.
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