Jet Lag Recovery Calculator
Estimate how many days it will take to recover from jet lag based on time zones crossed, travel direction, and your age.
Results
What is it?
The Jet Lag Recovery Calculator estimates how many days your body needs to resynchronize its circadian rhythm after a long-haul flight crossing multiple time zones. It accounts for travel direction and age, both of which significantly affect recovery speed.
How to use
Enter the number of time zones crossed, whether you traveled east or west, and your age. The calculator outputs estimated full recovery time and the day you can expect the worst symptoms.
Example scenario
Flying from New York to London (5 time zones east), age 40: baseRecovery = 5 x 1.5 = 7.5 days, age factor = 1.1, total = 8.25 days. Worst symptoms expected around day 3.
Pro tip
Take melatonin (0.5-3mg) at local bedtime for the first few nights. Get bright light exposure in the morning for eastward travel, and evening light for westward travel. Avoid alcohol during the flight — it disrupts REM sleep and worsens jet lag. Hydrate aggressively. For eastward travel, begin shifting your sleep 1 hour earlier each night for a few days before departure.