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Jet Lag Calculator
Travel Details
How to Use
Understanding Jet Lag
- Circadian Rhythm: Your body's internal 24-hour clock
- Eastward Travel: Generally harder than westward (advance clock)
- Westward Travel: Easier adjustment (delay clock)
- Recovery Rate: ~1 day per time zone for westward, 1.5 days eastward
Factors Affecting Jet Lag
- Time Zones Crossed: More zones = more severe jet lag
- Direction: Eastward travel is 50% harder to adjust to
- Age: Older travelers (40+) need longer recovery time
- Travel Experience: Frequent travelers adapt faster
- Individual Variation: Some people are naturally more adaptable
Jet Lag Severity Levels
- Minimal (0-1 zones): Little to no symptoms
- Mild (2-3 zones): Minor sleep disruption
- Moderate (4-5 zones): Noticeable fatigue and mood changes
- Severe (6-9 zones): Significant disruption to daily function
- Extreme (10+ zones): Major sleep cycle disruption
Common Symptoms
- Sleep Issues: Insomnia, early waking, excessive sleepiness
- Cognitive: Poor concentration, memory problems, slower reaction time
- Physical: Fatigue, headaches, digestive issues
- Emotional: Irritability, mood swings, feeling unwell
Pre-Travel Strategies
- Sleep Schedule: Gradually shift bedtime 3-4 days before travel
- Light Exposure: Use bright lights in morning (eastward) or evening (westward)
- Meal Timing: Start eating at destination meal times
- Exercise: Maintain regular exercise routine
During Travel Tips
- Set Watch: Immediately switch to destination time
- Hydration: Drink plenty of water, avoid excessive alcohol
- Sleep: Try to sleep according to destination time
- Movement: Get up and walk around during long flights
Post-Arrival Strategies
- Light Exposure: Get sunlight at appropriate times
- Meal Times: Eat at local meal times immediately
- Stay Active: Light exercise helps reset circadian rhythm
- Avoid Naps: Or limit to 20-30 minutes before 3 PM
- Social Activities: Engage with local time schedule
When to Consider Melatonin
- Timing: 30 minutes before desired bedtime at destination
- Dosage: Consult healthcare provider (typically 0.5-3mg)
- Duration: Use for first few nights only
- Caution: Not recommended for everyone, check with doctor