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 MealPlanPerfect