Jet Lag Calculator
Beat jet lag before it beats you. Enter your flight details and get a personalised recovery timeline, bedtime schedule, and practical tips for your journey.
Enter your flight details on the left to get your personalised jet lag severity rating, recovery timeline, and bedtime schedule.
About this Jet Lag Calculator
Jet lag does not have to ruin your holiday. Our calculator estimates your jet lag severity based on how many time zones you cross and your travel direction, then gives you a personalised recovery plan so you can feel normal as fast as possible.
What is jet lag?
Jet lag happens when your body clock falls out of sync with local time at your destination. Your body is still running on home time, so you feel exhausted when you should be awake and alert when you should be sleeping. It typically takes one day per time zone crossed to fully adjust, though eastward travel is harder on the body than westward.
Why does direction matter?
Flying east means you are shortening your day, which fights against your natural circadian rhythm. Flying west lengthens your day, which is easier to adapt to. This calculator applies a 1.3x difficulty multiplier for eastward routes, which reflects the research on directional asymmetry in jet lag recovery.
How to beat jet lag faster
- Shift your bedtime 30 minutes earlier or later for 2 to 3 days before you fly
- Get bright natural light at the right times after landing
- Avoid caffeine and alcohol on the plane
- Set your watch to destination time the moment you board
- Take 0.5mg melatonin 30 minutes before your target bedtime for the first few nights
Staying connected without the roaming bill
Nothing makes jet lag worse than not being able to reach home or get a map up when you land exhausted. A local eSIM activated before you fly means you are connected the moment you touch down. Compare plans for your destination using our eSIM comparison tool.