General · Travel
Jet lag calculator.
Estimate how long adjustment takes after crossing time zones, plus evidence-based tips to recover faster.
Inputs
Estimated recovery
Fill the form and press Calculate.
About this estimate
The recovery range uses the commonly cited sleep-science rule of thumb of roughly 1–1.5 days of adjustment per time zone crossed, and that eastward travel is reported as harder to adjust to for the majority of travelers. Precise light-exposure timing to speed adjustment depends on your individual chronotype and schedule — for a personalized light/dark schedule, consult a sleep specialist or a dedicated circadian-shift tool. Source: Sleep Foundation — Jet Lag.