Jet Lag Calculator
Calculate timezone differences and estimate jet lag recovery time for your next flight.
Timezone:
Timezone:
Jet Lag Severity
Time Difference
Recovery Days
Direction
Tips to Minimize Jet Lag
- Adjust your schedule before departure. Start shifting your sleep and meal times 2-3 days before your flight.
- Stay hydrated. Drink plenty of water during the flight and avoid excessive alcohol or caffeine.
- Get sunlight exposure. Natural light helps reset your circadian rhythm at your destination.
- Eastward travel is harder. Your body finds it easier to stay up late than to sleep early. Give yourself extra adjustment time.
- Consider melatonin. A low dose (0.5-3 mg) taken at your destination bedtime can help reset your sleep cycle.
- Avoid napping on arrival. Stay awake until local bedtime to sync with the new timezone faster.