Free Jet Lag Calculator — Personalised Recovery Plan
Free jet lag calculator. Enter your departure and arrival times to get a personalised recovery plan and tips to beat jet lag fast.
Jet lag affects almost every long-haul traveller. Use our free calculator to get a personalised plan showing exactly when to sleep, eat and use light exposure to recover from jet lag as fast as possible.
😴 Free Tool
Jet Lag Calculator
Find out how long your body will take to adjust after a long flight — and get tips to recover faster.
estimated recovery time
❓ Frequently Asked Questions
Jet lag typically lasts 1 day per time zone crossed. A 6-hour time zone difference may cause 4–6 days of disruption. Eastward travel causes worse jet lag than westward travel.
Yes, melatonin is one of the most effective jet lag treatments. Take 0.5–5mg at your destination bedtime for 2–3 nights after eastward travel.
Immediately adopt the local time zone, get morning sunlight exposure, avoid naps over 20 minutes, stay hydrated and use melatonin at bedtime.
It depends on your destination time zone. If arriving in daytime, stay awake on the plane. If arriving at night, sleep on the plane to arrive refreshed.
Caffeine can help you stay awake at the right times but avoid it after 2pm at your destination to prevent disrupting your sleep recovery.