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How bad will your jet lag be? Enter your route and get a personalised day-by-day recovery plan based on circadian rhythm science — free. Recovery timelines are estimates, not medical advice. Consult a doctor if you have a sleep disorder or take medications.

Research basis last reviewed: August 2026

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Your flight details

Refine your answer — add your local departure and arrival times for a more precise recovery plan.

At your origin airport
At destination — local time
How many nights you'll be away
Circadian recovery slows with age
Minimal
Barely noticeable.

A small time difference — your body will adjust naturally within a day or two.

Time zones crossed
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hours of offset
Direction
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—
Est. recovery
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days to full adjustment
Your day-by-day recovery plan
The science behind the numbers

Once you've landed and settled in
Tipping Guide by Country
Tipping customs vary a lot by country — know what's expected before your first meal or taxi ride.
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Quick jet lag tips
☀️Seek light at the right local time — it's the most powerful reset signal for your body clock.
💊Take 0.5–1mg melatonin (low dose) at destination bedtime for the first 3–4 nights.
☕Use caffeine strategically: before 2pm local time only — avoid it in the afternoon on arrival day.
💧Drink water every hour in-flight. Cabin air is extremely dry and dehydration worsens jet lag.
🍽️Eat meals at local destination times from your first day — meal timing reinforces the circadian shift.
Recovery timelines are estimates based on circadian rhythm research. Not medical advice. Consult a doctor if you have a sleep disorder or take medications.