Jet Lag Recovery Estimator
Estimate recovery time for jet lag based on time zones crossed and direction of travel. Eastward travel is harder.
Inputs
Expected recovery time
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Direction effect
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Zones crossed
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Minimum flight time
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Recovery tips
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About Jet Lag Recovery Estimator
Why eastward is harder
Your circadian rhythm naturally runs ~24.2 hours, slightly longer than a day. Going east shortens the day (you skip ahead), going west lengthens it (you fall back) — and your body finds the latter easier.
Light is the master cue
Sunlight exposure is the strongest reset signal for circadian rhythm. After flying east, get morning light and avoid late-day light. After flying west, do the opposite.
Melatonin protocol
After eastward travel: 0.5-3mg melatonin 5 hours before bedtime in your new zone, starting 1-2 days before departure if possible. Talk to a doctor for trips >6 zones.