Jet Lag Calculator: Recover Faster with Science
Don’t lose days to fatigue. Our jet lag calculator predicts severity, recovery time, and gives a personalized sleep + light exposure plan. Fly from New York to Tokyo? Arrive sharp.
What Is Jet Lag?
Jet lag occurs when you cross 3+ time zones, disrupting your circadian rhythm. Symptoms:
- Insomnia
- Daytime sleepiness
- Poor focus
- Digestive issues
How to Use
- Enter origin and destination
- Add departure & arrival times
- Get jet lag score and recovery plan
Example: NYC to Tokyo
Time difference: +14 hours
Severity: High
Recovery: 7–10 days
Tip: Take melatonin at 10 PM Tokyo time.
East vs West Travel
Eastward (phase advance): Harder — body shortens day.
Westward (phase delay): Easier — body lengthens day.
Jet Lag Severity Scale
| Zones | Severity | Recovery |
|---|---|---|
| 1–2 | None | 0–1 day |
| 3–5 | Moderate | 2–4 days |
| 6+ | High | 5–10 days |
Proven Recovery Tips
- Light exposure: Morning for eastward, evening for westward
- Melatonin: 0.5–5 mg at local bedtime
- Hydrate: Avoid alcohol & caffeine
- Pre-adjust: Shift sleep 1h/day before trip
Flight Direction Matters
Westbound: Sleep on plane if arriving at night.
Eastbound: Stay awake until local night.
FAQs
Can kids get jet lag? Yes — more severe due to rigid schedules.
Does stopover help? Yes — breaks the time shift.
Melatonin safe? Yes for short-term use.
Accurate for red-eye? Yes — uses arrival time.
Conclusion
Travel smarter. Our jet lag calculator turns science into action. Arrive ready — not wrecked.
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