Health Tools/Jet Lag Calculator

Jet Lag Calculator

Enter departure and arrival time zones plus your routine, estimate recovery days, and get a day-by-day schedule with light tips.

Estimate your recovery plan

* Based on the common heuristic of ~1 day per time zone (slower eastward); individual variation is large.

Jet Lag

Why is flying east harder?

The body clock naturally runs slightly longer than 24 hours, so staying up later is easier than falling asleep earlier. Flying west stretches your day (with the clock); flying east compresses it (against the clock) — hence slower recovery eastward.

Light is the strongest zeitgeber

Seeking light at the right time and avoiding it at the wrong time is the most effective jet-lag tool: after flying east, get morning sunlight at the destination; after flying west, use evening light to hold your clock back.

Related: How to improve sleep quality
FAQ

FAQ

Usually not — keeping your home schedule is often easier. Plan a day-by-day adjustment only when crossing 3+ zones and staying more than 3 days.
Low-dose melatonin at the right time helps some people, but timing matters more than dose and regulations differ by country — consult a doctor first. This tool does not give medication advice.

Sleep on the road deserves recording too

The MindSleep Health app automatically tracks sleep changes across time zones, showing your recovery rhythm.

About MindSleep Health
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Tool results are for reference only and do not constitute medical advice.