Jet Lag Recovery Calculator
Calculate your jet lag recovery time and get personalized recommendations for adjusting to a new timezone.
Provided as-is. Consult a medical professional for sleep disorders.
Jet Lag Prevention & Recovery Tips
Before Your Flight
- Gradually adjust your sleep schedule 2-3 days before departure
- Stay well-hydrated in the days leading up to travel
- Avoid alcohol and heavy meals the night before flying
During Your Flight
- Set your watch to destination time as soon as you board
- Stay hydrated - drink water regularly, avoid alcohol
- Try to sleep according to destination bedtime
After Arrival
- Get outside in natural light as soon as possible
- Stay awake until local bedtime (no matter how tired)
- Exercise lightly to help adjust your circadian rhythm
General Tips
- Eastward travel is typically harder to adjust to than westward
- Consider melatonin supplements (consult your doctor first)
- Allow 1 day of recovery per time zone crossed for important events
Looking for more helpful tools? Check out PlannerCraft