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Calculate your jet lag recovery time, get direction-specific tips, and a day-by-day adjustment schedule for any route worldwide.
50+ cities with timezone dataSelect your departure and destination cities to calculate jet lag
Jet lag estimates for common long-haul flights
Understanding jet lag and how to beat it
Enter your departure and destination cities. We calculate the timezone difference automatically.
Get your estimated recovery time, severity rating, and a day-by-day adjustment schedule.
Receive direction-specific advice (eastward vs. westward) tailored to the severity of your shift.
Everything you need to know about jet lag
Jet lag is a temporary sleep disorder caused by rapid travel across multiple time zones. Your internal body clock (circadian rhythm) becomes misaligned with the local time at your destination, causing fatigue, insomnia, difficulty concentrating, and digestive issues.
A general rule is 1 day of recovery per timezone crossed when traveling eastward, and about 0.7 days per timezone westward. A 6-hour eastward shift may take 6-9 days for full recovery, while the same shift westward takes 4-6 days.
Flying east is generally harder because your body needs to advance its clock (go to sleep earlier), which is more difficult than delaying it. Westward travel extends your day, which most people find easier to adjust to.
Melatonin can help signal to your body that it is time to sleep. Taking 0.5-3mg about 30 minutes before your target bedtime at the destination can aid adjustment, especially for eastward travel. Always consult your doctor before using supplements.
You cannot eliminate jet lag entirely for large timezone shifts, but you can significantly reduce its impact. Start shifting your sleep schedule before departure, manage light exposure strategically, stay hydrated, and follow our day-by-day recovery schedule.
Jet lag affects every long-haul traveler, but the severity depends on three key factors: the number of timezones crossed, the direction of travel, and your personal circadian flexibility. Our jet lag calculator accounts for all three to give you accurate recovery estimates.
The science is clear: eastward travel is harder because it requires advancing your body clock (going to sleep earlier). Most people find it takes about 1.5 days per hour of timezone shift to fully adjust when flying east. Westward travel is easier, typically requiring about 1 day per hour, because delaying your sleep cycle aligns with the body's natural tendency to drift toward a slightly longer day.
For digital nomads who frequently change timezones, managing jet lag is essential for productivity. Our calculator provides a day-by-day recovery schedule starting from 3 days before departure, with specific actions for light exposure, meal timing, and sleep management. Combined with direction-specific tips backed by sleep research, you can minimize the impact of timezone transitions on your work and wellbeing.
Our calculator uses the IANA timezone database to determine the exact hour difference between two cities. It then applies research-based formulas to estimate recovery days and provides direction-specific tips (eastward vs. westward) tailored to the severity of the timezone shift.