Jet Lag Calculator & Recovery Plan

Understanding Jet Lag: East vs. West

Jet lag occurs when your body's internal clock (circadian rhythm) is out of sync with the time at your destination. The direction of travel significantly impacts how you experience jet lag.

• Traveling East (Losing Time): Generally considered harder to adjust to. You are trying to advance your body clock, meaning you need to go to sleep earlier and wake up earlier than your body is used to. It typically takes about 1 day to recover for every hour of time zone change.
• Traveling West (Gaining Time): Usually easier for most people. You are delaying your body clock, meaning you stay up later and sleep in longer. Our natural circadian rhythm is slightly longer than 24 hours, making it easier to extend the day. It typically takes about 1 day to recover for every 1.5 hours of time zone change.

Tips for Minimizing Jet Lag

While shifting your sleep schedule beforehand helps, you can also use these strategies during and after your flight:

• Light Exposure: Light is the strongest cue for your circadian rhythm. If traveling East, get morning light and avoid evening light. If traveling West, seek evening light and avoid early morning light.
• Stay Hydrated: Airplane cabins are extremely dry. Dehydration exacerbates the physical symptoms of jet lag. Drink plenty of water and limit alcohol and caffeine on the flight.
• Adjust Immediately: As soon as you step on the plane, change your watch to the destination time and try to eat and sleep according to that schedule.
• Melatonin: A low dose of melatonin (0.5mg to 3mg) taken 30-60 minutes before your target bedtime at the destination can help signal to your body that it's time to sleep.