Quick Travel Tools Jet lag calculator
Pick your route to estimate how many time zones you're crossing and roughly how long it'll take to adjust.
How bad will the jet lag be?
About 4 days to feel back to normal
You should feel roughly 77% back to normal by day 2, with any lingering effects easing off around day 4.
- Westward adjustment is generally easier. Your body clock naturally runs slightly longer than 24 hours.
- Seek bright light in the evening at your destination; avoid it early in the morning for the first day or two.
- Stay on the new local schedule for meals and sleep as soon as you can, rather than napping on arrival.
A rough guide based on common sleep-science rules of thumb (shifts over 12 h adjust the shorter way around the clock). Individual recovery varies. Not medical advice.
Common questions
Why is eastward travel harder than westward?
Your body's internal clock naturally runs slightly longer than 24 hours, so delaying it (westward travel) is easier than advancing it (eastward travel). This is a well-established finding in sleep science.
Is this exact?
No. It's a commonly-used rule of thumb (~1 day per zone eastbound, ~2/3 day per zone westbound). Actual recovery varies by person, sleep beforehand, and other factors.