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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.

Find out how bad your jet lag will be and get a personalised day-by-day recovery plan based on your timezones, flight times, and age.

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
—
hours of offset
Direction
—
—
Est. recovery
—
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.
Deep dive · Guide
How to Beat Jet Lag: A Science-Based Light and Sleep Plan
Learn the underlying topic in depth — practical examples, clear answers, and official-source guidance. Read the guide →
Sources & accuracy

Where this data comes from

Jet-lag recovery estimates are based on general circadian-rhythm and time-zone adjustment guidance. [Detailed primary-source list: to be documented.]

Last verified: August 2026 · Report outdated information →

This is general wellness information, not medical advice. If you have a health condition, consult a healthcare professional before long-haul travel.

FAQ

Jet lag FAQs

Common questions about how long jet lag lasts, east versus west travel, and recovery tips. The calculator offers general guidance, not medical advice.

How long does jet lag last?

A common rule of thumb is about one day per time zone crossed, but recovery varies with age, direction of travel, and sleep habits. Use the calculator for a personalised recovery plan.

Is jet lag worse flying east or west?

Flying east, which advances your clock, is typically harder than flying west, because it is easier to delay sleep than to force it earlier. The calculator factors direction into your recovery plan.

How can I reduce jet lag before my trip?

Gradually shift your sleep schedule toward your destination's timezone a few days before flying, stay hydrated, and plan light exposure. The calculator gives day-by-day guidance.

Does age affect jet lag?

Yes. Recovery tends to slow with age, so older travellers may need more days per time zone. Enter your age in the calculator for a tailored plan.

Recovery timelines are estimates and vary by individual. For persistent sleep issues, consult a healthcare professional.