Jet Lag Recovery Calculator

A general rule is one day of recovery per time zone crossed for eastward travel, and about one day per 1.5 time zones for westward travel. However, this varies by individual, age, and how well you manage light exposure and sleep timing.

Yes, melatonin can help when used correctly. For eastward travel, take 0.5-3mg in the early evening of your destination time zone. For westward travel, take it in the morning if you wake too early. Start low (0.5mg) as higher doses aren't necessarily more effective.

Both help. Start adjusting 2-3 days before departure if possible. During the flight, set your watch to your destination time and try to sleep/wake according to that schedule. Avoid alcohol and caffeine close to your destination's bedtime.

Light is the most powerful signal for resetting your circadian clock. Morning light advances your clock (helpful for eastward travel), while evening light delays it (helpful for westward). Avoiding light at the wrong times is equally important.

Short-acting sleep aids may help you sleep on the plane or the first night at your destination, but they don't reset your circadian rhythm. They should be used sparingly and not as a substitute for proper light exposure and schedule adjustment.

Yes, older adults typically experience more severe jet lag and take longer to recover. This is partly because circadian rhythms become less flexible with age. Older travelers should allow extra adjustment time and be especially diligent about light exposure.

For trips of 2-3 days, it may be better to stay on your home time zone if possible. Eat and sleep according to your home schedule, and schedule important activities during your home 'daytime.' Full adjustment only makes sense for trips of 4+ days.