Estimate recovery time and get a personalized adjustment plan.
This jet lag calculator estimates how severe your jet lag will be and how long recovery will take based on the number of time zones you cross and direction of travel. Flying east is typically harder because you're shortening your day, while westward travel (lengthening the day) is generally easier to adjust to. The calculator provides personalized recovery tips including when to seek light exposure, when to avoid caffeine, and how to pre-adjust your sleep schedule. Perfect for frequent flyers, business travelers, and vacation planners. Runs entirely in your browser with no data collection. Research shows that flying eastward is generally harder on the body because it requires advancing your circadian clock, which is more difficult than delaying it. The recovery tips are tailored to your travel direction.