Jet Lag Recovery Calculator
Estimated Recovery Time
5 days
Severity: Moderate | Time Difference: 5 hours westward
Westward travel is usually easier to adjust to, as it's easier to delay your body clock.
After Arrival
- Try to stay awake until your usual bedtime in local time. If you're very tired, a short nap is okay.
- Get afternoon light exposure to help stay alert.
General Tips
- Drink plenty of water during and after your flight.
- Avoid alcohol and caffeine at least 4 hours before your target bedtime.
- Eat meals at local meal times, even if you're not very hungry.
- Exercise earlier in the day can help, but avoid vigorous exercise within 2 hours of bedtime.
Created by Wes Nolte.Last updated Jan 27, 2025.What's This Calculator For?
Ever landed at your destination feeling like you're in a mental fog, struggling to stay awake (or fall asleep), and just generally out of sync? That's jet lag, and it can really put a damper on your trip. This calculator helps you minimize those effects and adjust to your new time zone faster.
Whether you're heading to a business meeting or starting your vacation, the last thing you want is to spend the first few days feeling exhausted. By entering a few details about your trip and sleep habits, you'll get practical advice tailored to your journey.
How We Help You Adjust
Your body has an internal clock that gets confused when you cross time zones. The trick is knowing how to reset it efficiently. Here's what we look at to help you:
- Which direction you're traveling (east or west makes a big difference!)
- How many time zones you're crossing (more zones = more adjustment time)
- Your age (because let's face it, recovery gets harder as we get older)
- Your usual sleep schedule (so we can help you adjust it gradually)
What You'll Get
Rather than just telling you "good luck with the jet lag!", we'll give you a concrete plan. You'll learn:
- How to start preparing before your trip (because prevention is better than cure)
- What to do when you land to minimize jet lag's impact
- When to seek or avoid light (this is crucial - light exposure is your secret weapon against jet lag)
- How to time your meals and exercise for faster adjustment
East vs. West: Why Direction Matters
Here's something interesting: traveling east tends to be harder on your body than traveling west. It's like trying to go to bed earlier versus staying up later - most people find it easier to stay up a bit longer than to force themselves to sleep earlier.
When you travel west, you're extending your day, which your body generally handles better. Going east? You're asking your body to compress its day, which it usually finds more challenging. That's why we adjust our recommendations based on your travel direction.
The Power of Light
Light isn't just for seeing - it's the main way your body knows when to be awake or asleep. Think of it as your internal clock's reset button. Getting light exposure at the right time can speed up your adjustment by days. But at the wrong time? It could make your jet lag worse.
That's why our calculator doesn't just tell you when to sleep - it tells you when to seek or avoid bright light to help your body adjust as quickly as possible.
A Quick Reality Check
While our calculator gives you science-based recommendations, everyone's body is different. Your adjustment might be faster or slower based on:
- How well you usually handle sleep changes
- Your stress levels during travel
- How much you're able to rest during your flight
- Any medications you take that affect sleep
If you have specific health concerns or take medications that affect sleep, it's worth checking with your doctor about managing jet lag alongside these conditions.