Jet lag calculator
Get a personalised jet lag recovery plan: pick your departure + arrival airports + flight date, and we'll calculate timezone shift, expected adjustment days, and a 3-day light-exposure schedule.
Calculate your jet lag
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Timezone shift
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Direction
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Recovery days
Your 3-day recovery schedule
Jet lag science (what actually works)
- Direction matters more than distance. Eastward travel (NYC → London) is harder than westward (London → NYC) because your body finds it easier to stay up later than wake earlier.
- Light exposure is the strongest signal. Morning sun shifts your clock earlier; evening sun shifts it later. Get out into actual daylight (not just bright rooms).
- Eat on local time from the moment you arrive — even if you're not hungry. Meal timing is your second-strongest body-clock cue.
- Strategic caffeine works in moderation. Skip caffeine after noon-2 PM local time.
- Melatonin (0.5-3 mg) 30-60 min before desired local bedtime can help. Higher doses don't help more and can backfire.
- Don't nap longer than 20-30 min in the first 2 days — short naps refresh; long naps reset your clock backward.
- Alcohol on the plane is a trap. Dehydration amplifies fatigue.